Legs · Barbell
Barbell Front Chest Squat
How to do the barbell front chest squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Hold a barbell racked across your front deltoids and upper chest with your elbows lifted high. Squat down by sitting your hips back and bending your knees while keeping your torso upright, then drive through your heels to stand.
- 1Your quads and core working as you lower and rise
- 2Your elbows and chest staying up to hold the bar in place
- 3A balanced position over your mid-foot
Common mistakes
- Letting your elbows or chest drop, which causes rounding
- Allowing your knees to cave inward or heels to lift
- Holding your breath; brace your core between reps
Muscles worked
The barbell front chest squat mainly works the quads and glutes, with the hamstrings, lower back, upper abs, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- Upper AbsSupport
- CalvesSupport
Kovo programs the barbell front chest squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.