Front Squat

The squat that punishes any forward lean — quads and core do exactly what they claim.

Setup

1. Bar on front delts, elbows driven high, fingertip grip is fine.
2. Feet shoulder-width, torso tall.

How To Do It

1. Descend straight down, elbows staying up the whole rep.
2. Bottom position is upright — the bar keeps you honest.
3. Drive up without letting elbows drop.

Breathing

Brace hard up top; exhale on the drive.

Common Mistakes

• Elbows dropping — the bar rolls forward; drive them at the wall ahead.
• Heels rising — narrow your stance or work ankle mobility.

Programming It

Goal	Sets	Reps	Rest
Strength	3–5	4–6	2–3+ min
Muscle	3–4	8–12	60–90 sec
Endurance / Conditioning	2–3	15–20	30–45 sec

Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.