Barbell Front Squats

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006 and "Best Place to Get Fit" by San Francisco Magazine in 2009.

This exercise works all the major muscles in the legs and core.

Muscles Worked
Legs, Core

Starting Position
Stand with legs shoulder width apart. Hold the barbell across your shoulders, with the arms parallel to the ground and crossed over the chest to stabilize both the bar and your shoulders.


  1. Keep your chest high and maintain a neutral spine as you squat down and back, away from the bar.
  2. Keep your upper body strong as you fire your glutes to bring you back to the standing position.
Demonstration Video for Barbell Front Squats

About Billy Polson: Billy Polson is co-founder of the award-winning Diakadi Body personal training gym and creators of RealJock's 12-week Workout Programs. Billy is a certified Level 1 Practitioner and Holistic Lifestyle Coach through the Paul Chek Institute as well as a Certified Personal Trainer through The National Academy of Sports Medicine. Have burning questions about your fitness that you want Billy and Diakadi co-founder Mike Clausen to answer? Send an email to