Front Squat
Muscles worked
Instructions
- 1This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.
- 2Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso.
- 3Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
- 4Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
- 5Begin to raise the bar as you exhale by pushing the floor mainly with the middle of your foot as you straighten the legs again and go back to the starting position.
- 6Repeat for the recommended amount of repetitions.
About Front Squat
The front squat places the bar on the upper chest, in front of the shoulders, held with the hands or in a cross grip. This position keeps the torso upright and shifts the load onto the quads, while strongly engaging the glutes, hamstrings and above all the core, which must stop the torso from tipping forward. Demanding on wrist, elbow and ankle mobility, it is rated expert level. Keep the elbows high throughout: if they drop, the bar rolls and the back rounds. You lift less than in the back squat, but the quad and core work is greater.
check_circleBenefits
- check_circleTargets the quadriceps more directly than the back squat
- check_circleStrengthens the core thanks to the upright torso
- check_circleReduces lower-back stress compared with the back squat
lightbulbExecution tips
- lightbulbKeep the elbows high so the bar does not roll forward
- lightbulbDescend by pushing the knees outward with an upright chest
- lightbulbUse a cross-arm grip if wrist mobility is limited
- lightbulbFix your gaze ahead to keep the head neutral
warningCommon mistakes
- warningLetting the elbows drop, causing the bar to tip forward
- warningLeaning the torso forward as in a back squat
- warningLifting the heels due to poor ankle mobility
- warningLoading too heavy at the expense of depth
helpFrequently asked questions
Why do my wrists hurt during front squats?expand_more
Usually a mobility issue: try a cross-arm grip or straps, and work on wrist and elbow flexibility.
Can you lift as heavy as in the back squat?expand_more
No, most people lift about 15-20% less because the front-rack position limits how much load the torso can hold.
Front squat or back squat?expand_more
The front squat targets the quads and core more with a more upright torso, but allows less load; the back squat is 'heavier' and recruits the posterior chain more. Many do both depending on the goal.
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