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Quadriceps · Advanced

Belted Barbell Front to Back Squats

Advanced rack-based complex pairing front squats and back squats with a complete rerack between positions.

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Belted Barbell Front to Back Squats demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCoreLower Back

Equipment

Barbell

Sets × reps

3 × 4

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Fasten your lifting belt as assigned and set the bar in a rack that allows safe front- and back-rack changes.
  2. 02Unrack the bar in the front rack and complete the prescribed front squats with a firm brace.
  3. 03Return the bar fully to the rack before changing position; never pass a loaded bar over your head.
  4. 04Move under the racked bar into a back-squat position and complete the prescribed back squats.
  5. 05Rerack the bar securely after the back-squat portion and reset before the next front-to-back round.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionBarbell SquatEasier regressionFront SquatRelated variationBarbell Zercher SquatRelated variationBarbell Anderson Back SquatRelated variationBarbell Half SquatRelated variationBarbell Jefferson Squats

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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