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Front Squat

A squat with the bar racked on the front of the shoulders. The upright torso shifts emphasis to the quads and challenges the upper back and core.

Muscle activation

  • Quads50%
  • Glutes20%
  • Adductors10%
  • Upper abs10%
  • Lower back10%

Approximate share of work; varies with grip, stance and tempo.

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Step by step

  1. 1. Start position

    Set the bar at upper-chest height and rack it on the front delts, close to the throat.

  2. 2. Mid-rep

    Drive the knees out in line with the toes.

  3. 3. End of the movement

    Descend as deep as you can with elbows up and a neutral spine.

  4. 4. Common mistake

    Elbows dropping so the bar rolls forward

Ways to do it

Squat on 9 different setups — pick whatever is free in your gym. Progress is tracked separately for each.

How to do it

Setup

  1. 1Set the bar at upper-chest height and rack it on the front delts, close to the throat.
  2. 2Use a clean grip with fingertips under the bar, or cross your arms; keep elbows high.
  3. 3Unrack, step back, and set feet shoulder width with toes slightly out.

Execution

  1. 1Brace, then sit straight down between your heels, keeping the torso upright.
  2. 2Drive the knees out in line with the toes.
  3. 3Descend as deep as you can with elbows up and a neutral spine.
  4. 4Drive up through the whole foot, leading with the elbows and chest.

Breathing

Breathe in and brace at the top, hold through the rep, and breathe out at the top.

Tempo

3-0-1-0 (eccentric-pause-concentric-pause)

Muscles worked

Primary

Quads

Secondary

Glutes, Adductors, Upper abs, Lower back

Key form cues

  • Elbows high
  • Sit between your heels
  • Knees out
  • Chest up out of the hole

Common mistakes

  • Elbows dropping so the bar rolls forward

    Drive the elbows up throughout; improve wrist and lat mobility or use straps or a cross grip.

  • Heels lifting off the floor

    Sit more between the heels or use small heel plates or lifting shoes.

  • Knees caving inward

    Push the knees out over the toes on the way down and up.

Range of motion

From standing to hips at or below knee height, depth limited by keeping the torso upright and spine neutral.

Variations

  • Easier

    Goblet squat

  • Harder

    Paused front squat

  • At home

    Dumbbell front squat

  • Machine / cable

    Hack squat

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