Front Squat

Diagram of a man performing a barbell front squat starting from a standing position and finishing in a squat position, highlighting the quads, thigh, and arm muscles involved in the exercise.

Exercise Description

The Front Squat is a compound lower-body exercise performed with a barbell resting across the front of the shoulders. Compared to the traditional back squat, the front squat places greater emphasis on the quadriceps and requires increased core and upper-back engagement to maintain an upright torso. It is an excellent exercise for building leg strength, improving mobility, enhancing posture, and developing athletic performance.

Primary Muscles Worked

  • Quadriceps

  • Gluteus Maximus

Secondary Muscles Worked

  • Hamstrings

  • Adductor Magnus

  • Rectus Abdominis

  • Obliques

  • Erector Spinae

  • Upper Back Muscles (Trapezius and Rhomboids)

  • Calves (Gastrocnemius and Soleus)

  • Hip Stabilizers

How to Perform Correctly

Setup

  1. Position a barbell in a squat rack at approximately shoulder height.

  2. Step under the bar and rest it across the front of your shoulders and upper chest.

  3. Cross your arms over the bar or use a clean grip with your elbows pointing forward.

  4. Lift your elbows high so your upper arms remain parallel to the floor.

  5. Unrack the bar and take a few controlled steps backward.

  6. Position your feet shoulder-width apart with your toes slightly turned outward.

  7. Engage your core and maintain an upright torso.

Movement

  1. Begin the squat by bending your knees and hips simultaneously.

  2. Keep your elbows high and chest lifted throughout the descent.

  3. Lower until your thighs are at least parallel to the floor or as deep as your mobility allows.

  4. Keep your knees tracking in line with your toes.

  5. Drive through your midfoot and heels to stand back up.

  6. Extend your hips and knees fully at the top without hyperextending.

  7. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

Dropping the Elbows

  • Lower elbows can cause the torso to lean forward and the bar to roll.

Rounding the Upper Back

  • Maintain a proud chest and strong upper-back position throughout the movement.

Allowing the Knees to Collapse Inward

  • Keep the knees aligned with the toes throughout the squat.

Rising Onto the Toes

  • Maintain pressure through the entire foot, especially the midfoot and heels.

Using Excessive Weight

  • Heavy loads often compromise posture and bar position.

Cutting the Depth Short

  • Use a full range of motion while maintaining proper form.

Leaning Forward Excessively

  • Focus on maintaining the upright torso that characterizes the front squat.

Leg Exercises