Exercise guide · Intermediate · Compound

Barbell Clean-Grip Front Squat: How to Do It & Muscles Worked

The barbell clean-grip front squat is a compound lower body exercise that targets the glutes, quadriceps, and hamstrings, while also engaging the core for stability. It requires holding a barbell in the clean grip position on the front of the shoulders, demanding good mobility and strength.

Primary muscles
Glutes
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the barbell clean-grip front squat
Front view: muscles worked by the barbell clean-grip front squat. Primary: glutes. Secondary: quads, calves, abs, hamstrings and obliques.
Back view: muscles worked by the barbell clean-grip front squat. Primary: glutes. Secondary: quads, calves, abs, hamstrings and obliques.
Primary Secondary

How to do the barbell clean-grip front squat

  1. Step 1: Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, with your elbows pointing forward.
  2. Step 2: Lower your body by bending your knees and pushing your hips back, as if you are sitting back into a chair.
  3. Step 3: Keep your chest up and your back straight as you lower down, making sure your knees do not go past your toes.
  4. Step 4: Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
  5. Step 5: Pause for a moment at the bottom, then push through your heels to stand back up, extending your hips and knees.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell clean-grip front squat by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Clean-Grip Front Squat alternatives

More exercises that train the glutes as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.