FRONT SQUAT
Quad-Dominant Strength With Core Emphasis
Primary Muscles
Exercise Description
Stand with feet shoulder-width apart with the barbell resting on the fronts of your shoulders. Keep the chest up and elbows high, sit the hips down and back with knees tracking over toes, then drive through the heels to stand.
How To Perform
Set the bar on a rack at collarbone height. Take a clean grip (or cross-arm grip), bring the bar to the fronts of your shoulders, and keep elbows high.
Stand with feet about shoulder-width apart, brace your core, and lift the chest tall.
Initiate the descent by sitting the hips down and back while keeping the torso upright. Let the knees track over the toes.
Descend until thighs are at least parallel while keeping heels flat and elbows up.
Drive through the heels to stand back up, maintaining a tall chest and high elbows throughout.
Expert Tips
Keep elbows high - High elbows help keep the bar over midfoot and reduce wrist stress; if mobility is limited, use a cross-arm grip.
Chest up, core tight - A braced core and tall chest keep the torso upright and the load centered for a safer, stronger squat.
Heels stay grounded - Press evenly through the whole foot to maintain balance and proper knee tracking.
Progress wisely - Start lighter to master the position; try pause front squats for time under tension as you advance.
Work on mobility - Incorporate ankle, wrist, and thoracic mobility to improve squat depth and front rack position.
Common Mistakes
Letting elbows drop - Dropping the elbows tips the bar forward, strains the wrists, and collapses the chest.
Heels lifting - Coming onto the toes shifts balance forward and reduces power; keep heels planted.
Rushing depth with poor control - Descending too fast compromises position; control the descent and maintain bracing.
Info – Front Squat
The front squat primarily targets the quads, glutes, and core. Keep the elbows high and chest up to prevent the bar from tipping forward. Begin with manageable weights to master form; advanced lifters can use pause front squats to increase time under tension. Choose a clean grip for wrist mobility or a cross-arm grip if needed. Keep the heels grounded to maintain balance, and include mobility work to improve depth and reduce injury risk.
Equipment Required
Barbell