Front Squat
Barbell squat with the bar on the front of the shoulders — significantly more quad-dominant than back squats and forces a more upright torso. Also builds...
Difficulty
advanced
Category
strength
Primary Muscles
Quads
Equipment
Barbell, Squat Rack
Secondary Muscles
Core, Glutes, Upper Back
Form cues
Simple cues for better reps
- Brace your core before each rep and keep your ribs stacked over your pelvis.
- Let your knees track in the same direction as your toes instead of collapsing inward.
- Control the lowering phase, then drive through the whole foot to stand tall.
- Keep the working muscles loaded rather than bouncing out of the bottom.
Common mistakes
What to avoid
Knees cave inward
Reduce the load and think about gently spreading the floor with your feet as you descend and stand.
Losing balance at the bottom
Slow the rep down and keep pressure through your heel, big toe, and little toe.
Rushing the descent
Use a controlled 2-3 second lower so you stay in position and feel the target muscles working.
How it should feel
Know when your form is on track
Target areas
- Quads and glutes should do most of the work.
- Your core should feel braced and stable throughout.
Good signs
- Feet stay planted and the rep path feels repeatable.
- Knees and hips bend smoothly together without pain.
Warning signs
- Sharp knee, hip, or back pain.
- Your heels lift or your knees cave hard on every rep.
Progressions
Make it easier
- Use a lighter load and shorten the range until you can control every rep.
- Hold onto a rack or stable support while you practise the pattern.
Make it harder
- Add load gradually once depth and control are consistent.
- Add a pause in the bottom position or use a slower eccentric.
Best alternatives
Goblet Squat
A simpler squat pattern that is easier to keep upright and controlled.
Leg Press
Trains the legs hard with less balance demand.
How to Perform
- Set bar on front deltoids with a clean grip (fingers under the bar) or crossed arms
- Unrack and step back, feet shoulder-width
- Keep elbows high throughout — this is critical
- Squat down keeping your torso as upright as possible
- Descend to at least parallel
- Drive up through your whole foot, maintaining the elbow position
Tips
- Keep your elbows high and pointing forward throughout — dropping them is the number one cause of losing the bar forward
- No front rack mobility? Use the crossed-arm grip, or substitute goblet squats or safety bar squats
- Use a 2-3 second controlled descent — the upright torso position makes this harder to stabilise so controlled tempo is essential
- Wrist pain and collapsing the upper back forward are the most common problems — work on thoracic and wrist mobility as accessories
- Feel the quads burning intensely — if your lower back is taking over, you are likely leaning too far forward
Essential Equipment
| Equipment | Why You Need It | Our Pick | Review |
|---|---|---|---|
| Lifting Shoes | Raised heel is even more important for the upright front squat position | adidas Powerlift 5 | Read Review |
| Wrist Wraps | Supports wrists in the demanding clean grip rack position | Gymreapers Wrist Wraps | Read Review |
| Knee Sleeves | Joint warmth and compression for deep squatting | SBD Knee Sleeves | Read Review |
Frequently asked questions
Is the Front Squat good for beginners?
Yes, as long as you choose a version and load you can control. Start conservatively, learn the setup, and only progress when the target muscles are doing the work without joint discomfort.
How heavy should I go on the Front Squat?
Use a weight that leaves 1-3 good reps in reserve for most working sets. If your range shortens, momentum increases, or you stop feeling the target muscles, reduce the load.
What can I use if I do not have a Barbell?
Use one of the listed alternatives that trains the same pattern. The exact tool matters less than matching the movement, controlling the rep, and progressing gradually.
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