Front Squat
The squat that punishes any forward lean — quads and core do exactly what they claim.
Setup
- Bar on front delts, elbows driven high, fingertip grip is fine.
- Feet shoulder-width, torso tall.
How To Do It
- Descend straight down, elbows staying up the whole rep.
- Bottom position is upright — the bar keeps you honest.
- 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
Three to four sets of 3-6. The rack position usually fails before the legs do.
Why This Exercise Works
Racking the bar in front forces the torso upright: let it fold and the bar falls off you. That self-limiting quality is the whole appeal. You cannot grind a front squat with a rounded back the way you can a back squat, so the position teaches itself, at the cost of loading less weight.
Where You Should Feel It
Quads, hard, plus the upper back and trunk fighting to keep the torso upright. The rack position usually fails before the legs do. Wrist or elbow pain means the rack position needs work, not more weight.
Where It Fits in a Program
The squat that punishes any forward lean — quads and core do exactly what they claim. It deserves the first slot and the longest rest periods you are willing to take.
Progressing and Regressing It
To progress the front squat: add load only while the elbows stay high through the whole rep. To regress it: switch to a goblet or landmine squat until the rack position is comfortable.
Who It's For
Anyone who wants quad development and a more upright squat, and anyone whose lower back objects to a back squat. The rack position is the barrier — spend time on it before chasing load.
Equipment and Substitutions
What you need for this one: a barbell. Without a barbell, load the same pattern with dumbbells or a machine from the list below and accept a smaller top-end number.
Related Exercises
- Zercher Squat — Quads, Glutes, Core, Upper Back
- Landmine Squat — Quads, Glutes, Core
- Sissy Squat — Quads
- Barbell Hack Squat — Quads, Glutes
- Paused Goblet Squat — Quads, Glutes, Core
- Band Squat — Quads, Glutes
- Front-Foot-Elevated Split Squat — Quads, Glutes
- Goblet Box Squat — Quads, Glutes
Common Questions
What muscles does the front squat work?
The front squat primarily trains the quads, core, upper back.
How many sets and reps should I do?
Three to four sets of 3-6. The rack position usually fails before the legs do.
What are the most common front squat mistakes?
Most often: elbows dropping; heels rising.
Do I need a barbell to do this?
This version uses a barbell, and it trains the quads, core, upper back. If there is no bar free, the dumbbell and machine versions below are honest substitutes — the bar mainly buys you load, not a different stimulus.
Is this safe if I have an existing injury?
The front squat loads the knee and ankle, so stiff ankles or an irritable knee will show up early. Sharp pain at a single point is the one to stop for; a general burn is not. Not medical advice.