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Front Squat (Clean Grip)

Front Squat (Clean Grip) is a intermediate strength exercise using barbell. It works the quadriceps, with help from the abdominals, glutes and hamstrings.

intermediatebarbellpush movementcompoundstrength

Main muscles
quadriceps
Also works
abdominals, glutes, hamstrings

How to do it

  1. To begin, first set the bar in a rack slightly below shoulder level. Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position.
  2. Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head and elbows up at all times. This will be your starting position.
  3. Bend at the knees, sitting down between your legs. Continue down until your hamstrings are on your calves. Keep your knees aligned with your feet by consciously using your abductors to push your knees out as you squat.
  4. Begin to raise the bar as you exhale by pushing the floor mainly with the heel or middle of your foot as you straighten the legs again and return to the starting position.

Watch a form tutorial on YouTube · Search Hominin for it

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General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).

Front Squat (Clean Grip): muscles worked and how to do it | Hominin