With the bar resting on the front of the shoulders, the front squat keeps the torso upright and places high demand on the quads and core. It is excellent for building quad strength and trunk stability, but it requires good wrist, shoulder and ankle mobility.
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How effective is this exercise for you?
4
Sets
8
Reps
Barbell
Equipment
9.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Quads
➕
Secondary
Core, Glutes
📋 How To Perform Front Squat
1
Rest the bar across the front of your shoulders, elbows up, crossed-arm or clean grip.
2
Stand with feet shoulder-width, chest tall.
3
Squat down keeping your torso as upright as possible — this is more upright than a back squat.
4
Descend until thighs are at least parallel, then drive back up.
5
Keep your elbows high throughout to stop the bar from rolling forward.
💡 Benefits of Front Squat
Builds the quads and core with less stress on the lower back than a back squat, and trains the upper back to stay tight under load. It also carries over well to Olympic lifts and CrossFit movements.
📈 Sets, Reps & Programming
Do 3 to 4 sets of 5 to 8 reps with a moderate weight and safety pins set in the rack. Keep the elbows high and the chest tall as you descend.
⚠️ Common Mistakes to Avoid
Letting the elbows drop, which pulls the bar forward
Rounding the upper back under load
Letting the heels come off the floor
✅ Pro Tips
Keep the elbows high and parallel to the floor
Drive the knees out and stay tall as you stand
🛡️ Safety Notes
Wrist and shoulder mobility affect the rack position, so use straps or a cross-arm grip if needed. Use safety pins and stop if your elbows drop and the bar rolls forward.
🔁 Progressions & Regressions
Make it harderpause front squat.
Make it easiergoblet squat or lighter front squats.
