Front Squat (Clean Grip)
A intermediate strength exercise for the quads, done with a barbell.
How to do the Front Squat (Clean Grip)
- 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.
- 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.
- 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.
- 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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Front Squat (Clean Grip)
Barbell Full SquatBarbell · Intermediate
Barbell Hack SquatBarbell · Intermediate
Barbell LungeBarbell · Intermediate
Barbell Step UpsBarbell · Intermediate
Elevated Back LungeBarbell · Intermediate
Jefferson SquatsBarbell · Intermediate
Narrow Stance SquatsBarbell · Intermediate
Squat with Plate MoversBarbell · Intermediate
Questions
What muscles does the Front Squat (Clean Grip) work?
Mainly the quads, with the abs, glutes and hamstrings helping.
Is the Front Squat (Clean Grip) good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the Front Squat (Clean Grip)?
Good alternatives that train the quads: Barbell Full Squat, Barbell Hack Squat, Barbell Lunge or Barbell Step Ups.
How many sets and reps of the Front Squat (Clean Grip) should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).