Front Squat

Setup

1. Set the barbell in a squat rack at shoulder height.
2. Stand facing the bar, placing it across your front deltoids with elbows high.
3. Grip the bar with an overhand grip, either clean grip or cross-arm grip.
4. Unrack the bar by taking a deep breath and stepping back from the rack.

How to perform the Front Squat

1. Stand with feet shoulder-width apart, toes pointing slightly out.
2. Keeping your chest up and elbows high, initiate the squat by hinging at your hips and bending your knees.
3. Descend until your thighs are at least parallel to the floor, or deeper if tolerated.
4. Maintain a neutral spine and keep your core braced throughout the movement.
5. Drive through your heels and push up, extending your hips and knees to return to the starting position.
6. Exhale as you push up.

Trainer form cues

• Keep elbows high to maintain the rack position.
• Maintain an upright torso; avoid leaning forward.
• Drive knees out over your toes.
• Squat deep, aiming for parallel or below.
• Engage your core for stability.
• Push through the middle of your feet/heels.

Common mistakes

• Letting elbows drop: Fix by actively pushing elbows up throughout the movement.
• Rounding the upper back: Fix by engaging your lats and keeping your chest proud.
• Leaning too far forward: Fix by focusing on pushing your hips straight down.
• Not squatting deep enough: Fix by improving ankle and hip mobility.
• Lifting out of the heels: Fix by driving through the mid-foot/heel.
• Allowing knees to cave in: Fix by actively driving knees out.

Muscles worked

Primary: Quadriceps

Secondary: Glutes, Hamstrings, Core, Erector Spinae, Upper Back

Recommended rep ranges

Breathing and tempo

Breathing: Inhale deeply during the eccentric (downward) phase and exhale forcefully during the concentric (upward) phase.

Tempo: 2-1-2-0

Front Squat FAQs