How to Master the Barbell Front Squat: A Complete Guide with Mobility Drills

Photo by Victor Freitas on Unsplash

The barbell front squat (BB front squat) is an excellent lower-body exercise that hammers your quads, core, and upper back. However, it’s not just a squat with the bar on the front; it requires more balance, mobility, and upper body strength than its back squat sibling. For those who have struggled with this lift, this guide breaks down everything you need to know: from mastering the front squat to addressing mobility issues that might be holding you back.

Step-by-Step Guide to Performing a BB Front Squat

1. Set Up the Barbell:

• Rack the barbell at chest height.
• Stand with your feet about shoulder-width apart, facing the bar.
• Step forward to position the barbell just above your collarbones, resting on the front of your shoulders.

1. Grip the Bar:

• Use the “clean grip,” where your fingers (usually the first two or three) are under the bar, and your elbows are raised forward.
• Pro Tip: Aim for “elbows to the sky.” You don’t want them dropping mid-lift, unless you’re trying to audition for an accidental viral gym fail video.

1. Lift the Bar:

• With the bar resting on your shoulders and fingers loosely supporting it, step back from the rack, keeping your chest high.
• Brace your core like you’re about to take a punch — trust me, it’ll save you from folding like a cheap lawn chair.

1. Squat:

• Push your hips back slightly as you descend into the squat, keeping your chest up and elbows high.
• Squat until your thighs are parallel to the floor or lower, making sure your knees track over your toes.

1. Drive Back Up:

• Push through your heels, extend your knees and hips, and return to the starting position.
• Keep your chest upright, maintaining tension in your core and upper back to stabilize the bar.

1. Rerack:

• After completing the desired number of reps, return to the rack, place the barbell back, and savor the pump while pretending to check your phone.

Photo by John Arano on Unsplash

Common Front Squat Issues (and Fixes)

Problem 1: Limited Wrist or Shoulder Mobility

Ever feel like you’re wrestling with the bar just to get your elbows up? That could be a sign your wrists or shoulders aren’t cooperating. The front squat requires serious mobility in these areas, and if you’re lacking, your elbows might drop faster than your enthusiasm during a Monday morning workout.

Solution: Wrist Mobility Drill — Prayer Stretch:

• Place your palms together in front of you, fingers pointing up.
• Slowly lower your hands down towards your waist, keeping your palms pressed together.
• Hold for 20–30 seconds, feeling the stretch in your wrists.

Shoulder Mobility Drill — Banded Shoulder Stretch:

• Loop a resistance band over a pull-up bar.
• Step away from the bar with the band in one hand, stretching your arm overhead.
• Lean forward to deepen the stretch, feeling it across your shoulder and lats.
• Hold for 30 seconds on each side.

Fitness Joke: Why don’t skeletons lift weights? They don’t have the guts!

Problem 2: Tight Ankles (Dorsiflexion Issues)

If your heels pop up like you’re auditioning for a tap dance recital when you squat, tight ankles could be the culprit. Ankle mobility is key for getting deep into the squat without compromising your form.

Solution: Ankle Mobility Drill — Wall Ankle Drill:

• Stand facing a wall with one foot about 4–6 inches away.
• Keeping your heel on the ground, bend your knee forward, aiming to touch the wall.
• If your knee touches the wall easily, move your foot back slightly.
• Perform 10–15 repetitions on each side.

Elevated Heel Hack: If your ankle mobility is seriously lacking, place small plates or lifting wedges under your heels during the squat. It’s a quick fix to improve depth, while working on long-term mobility.

Fitness Joke: Why did the barbell go to therapy? It had too much weight on its shoulders!

Problem 3: Tight Hips or Poor Thoracic Mobility

If you find yourself rounding your upper back during the squat, it could be due to poor thoracic mobility or tight hips. This limits your ability to maintain that proud chest position and can turn your front squat into a front flop.

Solution: Hip Mobility Drill — 90/90 Stretch:

• Sit on the floor with your front leg bent at 90 degrees, knee in front, and your back leg also bent at 90 degrees, knee behind.
• Keeping your chest up, lean forward slightly over your front leg to stretch your hips.
• Hold for 30 seconds, then switch sides.

Thoracic Mobility Drill — Cat/Cow Stretch:

• Get on your hands and knees in a tabletop position.
• Inhale and arch your back, bringing your chest up (cow pose).
• Exhale and round your back, tucking your chin to your chest (cat pose).
• Perform 10–15 repetitions.

Fitness Joke: My gym routine includes front squats, back squats, and side squats… That way, I’m prepared for anything life throws at me — except cardio.

Problem 4: Core Instability

One of the unsung heroes of the front squat is the core. Without proper core stability, you’ll find yourself collapsing forward, or worse, starring in a “gym fail” compilation on YouTube.

Solution: Core Drill — Plank Variations:

• Perform standard planks and side planks to improve overall core strength.
• Aim for 3 sets of 30–60 seconds each.

Core Drill — Hollow Hold:

• Lie on your back with arms overhead and legs extended.
• Engage your core and lift your legs and arms slightly off the ground.
• Hold for 20–30 seconds, ensuring your lower back stays flat on the floor.

Fitness Joke: Why don’t we do core exercises on Halloween? Because it’s all about the skele-tons of fun, not the crunches!

Mobility Routine to Prep for a Front Squat

To help with all these mobility limitations, here’s a quick 5-minute routine you can do before your front squat sessions:

1. Cat/Cow Stretch — 10 reps
2. 90/90 Hip Stretch — 30 seconds each side
3. Wall Ankle Drill — 10 reps per ankle
4. Prayer Stretch — 30 seconds
5. Banded Shoulder Stretch — 30 seconds each side

By integrating these mobility drills into your warm-ups, you’ll increase your range of motion and improve your squat form over time. And remember, Rome wasn’t built in a day, and neither are perfect front squats. (But it was probably built by someone who could front squat a good deal of weight, let’s be honest).

Conclusion Mastering the BB front squat is more than just leg strength; it’s about improving your mobility, stability, and overall body mechanics. With patience and the right mobility drills, you can turn those clunky, uncomfortable front squats into smooth, effective movements that will build serious strength and muscle. And if all else fails, just throw in a good fitness joke. It may not fix your form, but it’ll lighten the mood!

Happy lifting!