How to Do the Front Squat (Clean Grip)

Intermediate · Barbell · Targets Quadriceps, Abdominals, Glutes, Hamstrings

How to perform 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.

Muscles worked

The Front Squat (Clean Grip) primarily targets your Quadriceps, with support from your Abdominals, Glutes, Hamstrings. You'll need barbell.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Front Squat (Clean Grip) slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.