How to do a Front Squat
The front squat places the barbell across the front of your shoulders in a clean-style rack, which forces a more upright torso than a back squat. It strongly targets the quads and demands serious upper-back and core strength. It is best suited to intermediate lifters who have decent wrist, elbow and ankle mobility.
- Primary muscles
- Quadriceps
- Also works
- Glutes (gluteus maximus), Core (abdominals and obliques), Upper back (thoracic erectors)
- Equipment
- Barbell, Squat rack
- Level
- Advanced
Step by step
- Set the bar in a rack at shoulder height and step in so it sits on the front of your shoulders, close to your throat.
- Take a clean grip just outside your shoulders, letting the bar rest on your fingertips while you drive your elbows up and forward.
- Lift the bar out of the rack, step back and set your feet about shoulder width apart with toes slightly out.
- Brace your core and squat straight down, letting your knees travel forward while your torso stays tall.
- Keep your elbows high throughout the descent so the bar stays on your shoulders.
- Push through your mid-foot to stand back up, leading with your elbows and chest, and rack the bar carefully after the set.
Coaching cues
- Think 'elbows up' the whole time; if they drop, the bar rolls forward.
- If the clean grip is uncomfortable, use lifting straps around the bar or a cross-arm grip.
- Set safety bars in the rack so you can dump the bar forward if needed.
Common mistakes
Elbows dropping
Actively lift your elbows as you stand, and improve wrist and lat mobility if you cannot keep them up.
Bar resting on the hands
Let the bar sit on your shoulders and use your fingers only to keep it in place.
Torso folding forward
Reduce the weight and keep your upper back tight so your chest stays tall.
Sets and reps
Strength
3–5 sets of 2–5 reps
Muscle growth
3–4 sets of 6–10 reps
Endurance
2–3 sets of 12–15 reps
Alternatives
FAQ
Is the front squat better than the back squat for quads?
The front squat generally places more emphasis on the quads because the upright torso shifts load toward the knees. The back squat lets you lift more weight overall, so both have a place.
Why is the front squat so hard?
It requires good wrist, shoulder and ankle mobility plus a strong upper back to hold the bar in place. Most people front squat less weight than they back squat, which is normal.
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