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Upper Legs · Barbell
Barbell Clean-Grip Front Squat (Variation 2)
Barbell Clean-Grip Front Squat (Variation 2) is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and lower back assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Lower Back · Erector Spinae
How to do Barbell Clean-Grip Front Squat (Variation 2)
- Stand with your feet shoulder-width apart, holding a barbell with a clean grip (palms facing up, elbows pointing forward). The barbell should rest on the front of your shoulders, and your fingers should be under the bar to support it.
- Begin the squat by pushing your hips back and bending your knees, lowering your body until your thighs are parallel to the floor or slightly below.
- Push through your heels to return to the starting position, extending your hips and knees fully. Repeat for the desired number of repetitions.
Form tips
- Ensure your elbows stay high throughout the movement to keep the barbell in place.
- Lower your body slowly and with control to maximize muscle engagement and prevent injury.
- Breathe steadily, exhaling as you push up and inhaling as you lower down.
Barbell Clean-Grip Front Squat (Variation 2) alternatives
More quads exercises
Barbell Clean-Grip Front Squat (Variation 2) FAQ
What muscles does Barbell Clean-Grip Front Squat (Variation 2) work?
Barbell Clean-Grip Front Squat (Variation 2) mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and lower back work as secondary muscles.
What equipment do you need for Barbell Clean-Grip Front Squat (Variation 2)?
You need a barbell.
How many sets and reps of Barbell Clean-Grip Front Squat (Variation 2) should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Clean-Grip Front Squat (Variation 2) good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell Clean-Grip Front Squat (Variation 2) burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Clean-Grip Front Squat (Variation 2)?
Other exercises for the quads include Dumbbell Front Squat, Dumbbell Bar Grip Sumo Squat, Band Squat Row and Bodyweight Squat to Front Leg.
For developers
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