Front Squat (Clean Grip)
An intermediate compound strength exercise that works the quads, using a barbell.
Starting position
End position
How to Do Front Squat (Clean Grip)
- To begin, first set the bar in a rack slightly below shoulder level. Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position.
- Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head and elbows up at all times. This will be your starting position.
- Bend at the knees, sitting down between your legs. Continue down until your hamstrings are on your calves. Keep your knees aligned with your feet by consciously using your abductors to push your knees out as you squat.
- Begin to raise the bar as you exhale by pushing the floor mainly with the heel or middle of your foot as you straighten the legs again and return to the starting position.
Muscles Worked
Alternatives to Front Squat (Clean Grip)
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Dumbbell Squat To A Bench
An intermediate compound strength exercise that works the quads, using dumbbells.
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2
Freehand Jump Squat
An intermediate compound strength exercise that works the quads, needing no equipment.
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3
Front Barbell Squat
An advanced compound strength exercise that works the quads, using a barbell.
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4
Front Barbell Squat To A Bench
An advanced compound strength exercise that works the quads, using a barbell.
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5
Lying Machine Squat
An intermediate compound strength exercise that works the quads, using a machine.
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6
Smith Machine Pistol Squat
An intermediate compound strength exercise that works the quads, using a machine.
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7
Suspended Split Squat
An intermediate compound strength exercise that works the quads.
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8
Weighted Squat
An intermediate compound strength exercise that works the quads.
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9
Front Squats With Two Kettlebells
An intermediate compound strength exercise that works the quads, using a kettlebell.
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10
Barbell Full Squat
An intermediate compound strength exercise that works the quads, using a barbell.
Frequently Asked Questions
What muscles do front squat (clean grip) work?
Front Squat (Clean Grip) primarily works the quads. The abs, glutes and hamstrings assist as secondary muscles.
What equipment do I need for front squat (clean grip)?
Front Squat (Clean Grip) uses barbell.
Front Squat (Clean Grip): is it suitable for beginners?
Front Squat (Clean Grip) is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of front squat (clean grip)?
Dumbbell Squat To A Bench, Freehand Jump Squat, Front Barbell Squat train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my front squat (clean grip) reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; front squat (clean grip) can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Front Squat (Clean Grip) with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.