Legs · Quads · Barbell
Front Squat
The front squat is a squat with the barbell resting on the front of the shoulders. Holding the bar in front keeps the torso upright, which puts more work on the quads and less load on the lower back than the back squat.
How to
Barbell- 1 Bar across the front of the shoulders, elbows high.
- 2 Squat down keeping the torso upright.
- 3 Drive up without letting the elbows drop.
Tips
- The bar rests on the front delts; the fingers only keep it in place.
- Crossed arms or straps work if wrist mobility limits the front rack.
- Lift the elbows before every rep.
Common mistakes
- Holding the bar with the hands and letting the elbows drop.
- Rounding the upper back as you stand.
- Using the same weight as a back squat.
Muscles worked
Main
- Quads
Also working
- Glutes
- Adductors
- Upper back, which holds the bar
- Abs
Breathing and bracing
Take a big breath and brace before each rep, hold it at the bottom, and breathe out at the top. With the bar against the throat, a full brace matters even more.
Sets and reps
- Strength
- 3–5 sets of 3–5 reps, 3 min rest
- Muscle size
- 3–4 sets of 6–8 reps, 2–3 min rest
Setup
- 1 Set the bar in the rack at upper-chest height.
- 2 Step in so the bar sits on the front delts, against the throat.
- 3 Hold it with the fingertips under the bar just outside the shoulders, or cross the arms over it.
- 4 Lift the elbows until the upper arms are close to parallel to the floor.
- 5 Unrack, step back and set the feet shoulder-width.
Technique in detail
- Sit straight down between the heels, keeping the torso upright.
- Keep the elbows high through the whole rep.
- Let the knees travel forward and out over the toes.
- Go as deep as you can with the elbows still up, usually well below parallel.
- Drive up by lifting the elbows and pushing the floor away.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
My wrists hurt in the front rack. What can I do?
Hold the bar with only two or three fingers, loop lifting straps around the bar and hold them as handles, or cross the arms.
How much less than my back squat?
Most people front squat about 70–85% of their back squat.
Is the front squat better for the knees?
It is easier on the lower back. The knees travel further forward, which healthy knees handle well.
Log it in Volu(me)
Add Front Squat to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.