The barbell front squat to deadlift is a powerful compound combo that targets multiple major muscle groups, including the quads, glutes, hamstrings, core, and upper back. Starting with the barbell in a front rack position, the front squat emphasizes upright posture, core engagement, and quad activation. Transitioning into the deadlift—either from the floor or mid-shin height—shifts focus to the posterior chain, particularly the glutes, hamstrings, and lower back. This two-in-one movement improves strength, mobility, and coordination, making it ideal for athletes and lifters aiming to build total-body power and functional movement patterns.