Upper legs

Front Squat

The bar sits in front on your shoulders: your torso stays more upright and your quads work harder than in a back squat.

Also known as: barbell front squat, front rack squat

Level: Intermediate
Equipment: Barbell
Type: Compound

Movement

Muscles worked

Front Squat muscle map: glutes, quads, lower back and hamstrings highlighted on the front and back of the body

How to do it

Rest the bar on the front of your shoulders, close to your throat.
Hold it with your fingertips and elbows high, or with your arms crossed.
Squat down with an upright torso until your hips drop below your knees.
Drive up keeping your elbows high.

Form cues

Elbows up the whole time; if they drop, the bar rolls forward.
The bar rests on your shoulders, not your hands.
Keep your torso as upright as possible.

Common mistakes

Dropping your elbows on the way up: your torso tips and the bar falls.
Gripping hard with stiff wrists: it hurts. Let the bar rest on your shoulders.
Heels lifting: use lifting shoes or a plate under your heels.

Sets and reps

3-5 sets of 3-8 reps with 2-3 minutes of rest.

Variations

Same movement, different equipment. Pick based on what you have and what you want from the front squat.

Dumbbell front squat
Dumbbells resting on your shoulders: easier to set up.
Dumbbell · Intermediate
How to do it
1. Hold a dumbbell in each hand resting on top of your shoulders.
2. Keep your elbows high and torso upright.
3. Lower your hips by bending knees until thighs are parallel to the floor.
4. Drive through your heels to stand back up.
5. Maintain a neutral spine throughout.
Primary
Glutes, Quads
Secondary
Lower Back, Hamstrings, Abs
Smith machine front squat
The guided bar simplifies balance.
Smith Machine · Beginner
How to do it
1. Set the bar at upper-chest height and step under it so it rests across the front of your shoulders, against your collarbones.
2. Cross your arms over the bar or take an open front-rack grip, and drive your elbows up until your upper arms are close to parallel with the floor.
3. Unrack the bar and stand with your feet about shoulder-width apart and slightly forward of it.
4. Sit straight down, keeping your elbows high and your torso upright, until your thighs are at least parallel to the floor.
5. Drive through the middle of your feet to stand back up, and repeat for the desired number of repetitions.
Primary
Glutes, Quads
Secondary
Lower Back, Glute Medius, Hamstrings
Single kettlebell front squat
Load on one side: your core works to stay upright.
Kettlebell · Intermediate
How to do it
1. Hold a kettlebell in the racked position at one shoulder.
2. Stand with feet shoulder-width apart.
3. Squat down by bending your knees and hips.
4. Keep your chest up and torso upright throughout.
5. Drive through your heels to stand back up.
6. Complete reps on one side, then switch.
Primary
Glutes, Quads
Secondary
Lower Back, Hamstrings, Obliques