Barbell Front Squat

Start by standing with your feet shoulder-width apart, toes slightly turned out.

Hold the barbell in front of your shoulders, resting it on your collarbone and shoulders.

Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees.

Lower until your thighs are parallel to the ground, or as low as you can comfortably go.

Pause for a moment at the bottom, then push through your heels to return to the starting position.

Repeat for the desired number of repetitions.

Losing tension in the core or lower back partway through the movement — because Barbell Front Squat loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.

Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.

Using an asymmetric grip or uneven bar path, which can quietly overload one side of the body over repeated sets.

Progressing the load or reps too quickly before technique is consistent across every rep of every set.