Front Squat

Front Squat is a compound strength exercise primarily targeting the legs. Secondary muscles: Core, Glutes. Equipment: Barbell. Difficulty: Advanced.

Exercise Profile

1Set the barbell at collarbone height in a squat rack.
2Step up to the bar and position it across the front of your shoulders, resting on your front deltoids.
3Cross your arms and place your fingertips on top of the bar, or use a clean grip with elbows high.
4Unrack the bar, step back, and set your feet shoulder-width apart with toes slightly out.
5Brace your core, keep your elbows high, and squat down while maintaining an upright torso.
6Lower until your hip crease is below your knees, then drive up through your midfoot.
7Keep your elbows pointing forward throughout to prevent the bar from rolling forward.

✓Keep your elbows as high as possible — if they drop, the bar will slide forward.
✓Maintain a very upright torso; the front squat demands more thoracic extension than a back squat.
✓Work on wrist and ankle mobility if the position feels uncomfortable.
✓Start with lighter weight than you would use for a back squat.
✓Use a cross-arm grip if you lack the wrist flexibility for a clean grip.

beginner

3 sets of 6-8 reps

intermediate

4 sets of 5-6 reps

advanced

5 sets of 3-5 reps

What muscles does Front Squat work?

Front Squat primarily targets the legs. Secondary muscles include Core, Glutes.

What equipment do I need for Front Squat?

Front Squat requires barbell.

Is Front Squat good for beginners?

Front Squat is rated advanced difficulty. This is an advanced exercise requiring proper form.

Is Front Squat a compound or isolation exercise?

Front Squat is a compound exercise, meaning it works multiple joints and muscle groups simultaneously.