Barbell Clean-Grip Front Squat

A quad-dominant squat that requires thoracic extension and wrist mobility. It is a foundational move for Olympic weightlifting.

Exercise Details

Level: Intermediate
Body Area: lower
Type: squat
Mechanics: Compound

Required Equipment

Barbell

Target Muscle Groups

Primary

Quads

Secondary

Glutes

Setup

Rest the bar on your front deltoids. Grip the bar with fingertips (clean grip), elbows pointed forward and high. Brace your core.

Instructions

1. Lower your hips vertically while keeping your elbows up.
2. Descend to parallel or below.
3. Drive through the midfoot to stand up.
4. Maintain an upright torso throughout.
5. Exhale on the ascent.

Common Mistakes

1. Letting elbows drop.
2. Rounding the upper back.
3. Knees caving inward.

Alternative Exercises

Walking Lunge

Beginner / Bodyweight-only / Quads / lunge

A dynamic lower-body compound exercise. It builds functional strength, balance, and coordination while targeting the quads and glutes.

Sumo Squat

Beginner / Bodyweight-only / Glutes / squat

A wide-stance squat variation. It shifts the emphasis to the adductors and glutes while improving hip mobility.

Static Lunge Kick

Beginner / Bodyweight-only / Glutes / lunge

Combines lower-body strength with explosive power and balance. It targets the quads and glutes while challenging the core.

Squat On Bosu Ball

Intermediate / BOSU Balance Trainer / Quads / squat

An advanced lower-body exercise that combines a standard squat with extreme instability to recruit deep stabilizer muscles and improve balance.

Squat Mobility Complex

Beginner / Bodyweight-only / Quads / squat

A series of movements within a squat position to open the hips, ankles, and thoracic spine. It improves overall movement quality and warm-up readiness.

Squat

Beginner / Bodyweight-only / Quads / squat

The fundamental lower-body compound exercise. It targets the quadriceps, glutes, and hamstrings while building core stability and overall functional strength.