Front Squat

Front Squat

The front squat emphasizes quads with a more vertical posture than the back squat.

Muscles Involved

• Quadriceps : major emphasis from vertical position
• Core : heavily engaged to keep torso upright
• Glutes : assist extension

Step-by-Step Instructions

Step 1 — Position

Bar on front delts, elbows high (rack position). Feet shoulder width.

Step 2 — Descent

More vertical than back squat. Descend deeply.

Step 3 — Ascent

Push up keeping elbows high and chest out.

Sets and Reps

4 sets of 6-10 reps. Rest 2-3 minutes.

Common Mistakes

• Elbows dropping : keep them high, parallel to floor
• Bar rolling : work wrist mobility
• Leaning forward : stay vertical

Safety Tips

Rack position requires mobility. Alternative: cross grip. Lower loads than back squat.

Variations

• Zercher squat : bar in elbow crooks
• Goblet squat : kettlebell version

Who Is This Exercise For?

Intermediate to advanced. Requires good wrist, shoulder and ankle mobility.