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Front Squat

Free Weights / Intermediate
  • Quads
  • Calves
  • Glutes
  • Hamstrings
4 ratings
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
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  • Muscles
  • Equipment
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How to do the Front Squat - Learn Proper Front Squat Form

  1. Step 1: Perform this exercise inside a squat rack for safety reasons. Set the bar on a rack corresponds to your height. Bring your arms up under the bar; keep your arms up under the bar and your upper arm slightly above parallel to the floor. Rest the bar on top of your deltoids and cross your arms. Grasp the bar for control.
  2. Step 2: Lift the bar off the rack by pushing with your legs and straightening your torso.
  3. Step 3: Step back from the rack and place your legs shoulder width apart with your toes slightly pointed out. Keep your back straight. This is the starting position for the exercise.
  4. Step 4: Lower the bar slowly until the angle between your upper legs and calves is slightly less than 90 degrees. Your upper legs should be parallel with the floor. Inhale as you do so.
  5. Step 5: Raise the bar by pushing the middle of your foot against the floor. Straighten your legs and go back to the starting position. Exhale as you do so.
  6. Step 6: Repeat for the desired number of reps.

Front Squat Variations and Front Squat Alternatives

  1. Variation 1: Put a small block under your heels to improve your balance.
  2. Variation 2: Perform on a balancing ball for maximum workout.
  3. Variation 3: Hold squat at bottom position for a substantial amount of time before raising back up to starting position. Can also be performed with back against a wall.

Front Squat Tips

  1. Tip 1: Keep your head up at all times; looking down will put you off balance.
  2. Tip 2: Perform with BACK STRAIGHT. It is a must that this exercise be done with a naturally curved back and head facing up or straight forward throughout movement.
  3. Tip 3: Be sure to bend at your knees just as if you were sitting down. Try not to push knees outward.
  4. Tip 4: If barbell is uncomfortable resting on shoulders, use a barbell pad or place a towel on front of shoulders.

Front Squat Records and Front Squat Statistics from Site Users

Front Squat - Similar Exercises

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Front Squat Workout Programs (Workout Plans that use the Front Squat)

Workout PlanDifficulty
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Front Squat Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Calves blue Glutes blue Hamstrings blue Quads orange

Front Squat Equipment


Front Squat Training Details

The front squat is a free weights exercise that primarily targets the quads and to a lesser degree also targets the calves, glutes, and hamstrings.

The only front squat equipment that you really need is the following: barbell. There are however many different front squat variations that you can try out that may require different types of front squat equipment or maye even require no equipment at all.

Learning proper front squat form is easy with the step by step front squat instructions, front squat tips, and the instructional front squat technique video on this page. The front squat is a push exercise for those with a intermediate level of physical fitness and exercise experience. Watch the front squat video, learn how to do the front squat, and then be sure and browse through the front squat workouts on our workout plans page!

Front Squat Sports

Front Squat Force Type: Push
Front Squat Mechanics Type: Compound
Front Squat Other Names: Front Squats
4 Reviews
  • TylerS
    about 3 years ago #

    I have a hard time getting my arms set up properly for these. I think I just need to work on my flexibility more. It might be a major problem that my upper body is significantly weaker than my lower body.

    It targets slightly different areas than the traditional squat. I don't really like these very much, mostly because I find them incredibly uncomfortable all around.

    • janaka
      almost 3 years ago #

      Nevertheless,, I think its very important functional exercise.. you need to have a great degree of flexibility and core strength for them.. in my opinion front squat is a must.

  • coop567
    over 1 year ago #

    I've heard a better way to do these is with straps round the bar and holding the straps above the bar, as you're extending wrists and stressing elbows less

  • JoelJonathan
    about 1 year ago #

    When I first started doing the front squat, my wrist flexibility was a huge issue. I first started out doing front squats with straps like this:

    Eventually though, after working on my wrist flexibility, I was able to do the regular front squat grip like this:

    Now, my front squat grip feels great and I can kind of "swing right under the bar" and into place like TonyGentilcore advocates in his group: which, BTW, he has a great front squat technique video available in his members only group here:

    The front squat is a CrossFit staple now, but I can honestly say that I've realized the many front squat benefits long ago. The grip may feel kind of weird at first, but stick with it!!!

    I would never have thought I would say this, but if I had to choose the front squat vs the back squat, and I could only choose one, then I would maybe even choose the front squat as the best for me. To me it feels like a much more athletic movement, its great for the core and upper back, and it's a good foundational movement for the other more advanced Olympic lifts since you are getting comfortable with holding the bar in the front rack position.

    I would strongly encourage you to use front squats in your workouts if you can and even if the movement feels a little strange at first then progress up to it by doing some front dumbbell squats, some double kettlebell front squats, front squats with wrist straps, etc. Get started doing some front squats!!! :)