TETSUBarbell Clean-Grip Front Squat
The Barbell Clean-Grip Front Squat is a barbell exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings, calves and core assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Barbell Clean-Grip Front Squat
- Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, with your elbows pointing forward.
- Lower your body by bending your knees and pushing your hips back, as if you are sitting back into a chair.
- Keep your chest up and your back straight as you lower down, making sure your knees do not go past your toes.
- Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your heels to stand back up, extending your hips and knees.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Barbell Clean-Grip Front Squat work?
The Barbell Clean-Grip Front Squat primarily targets the glutes. The quadriceps, hamstrings, calves and core work as supporting muscles.
What equipment do I need for the Barbell Clean-Grip Front Squat?
You need a barbell to perform the Barbell Clean-Grip Front Squat.
How many sets and reps of the Barbell Clean-Grip Front Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell Clean-Grip Front Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
Track it in Tetsu
Log your sets, see your glutes volume climb, and let AI plan your week. Scan the code or grab the app — free to start.