Front Squat
Legs
Weight & Reps
Barbell
The front squat shifts the load to the front of your body, placing more emphasis on the quads and requiring greater core and upper back engagement to stay upright.
How to Do Front Squat
- Rest the bar on your front deltoids with elbows high — use a clean grip or cross-arm grip
- Keep your elbows as high as possible throughout to prevent the bar from rolling forward
- Sit straight down between your legs, maintaining a very upright torso
- Drive up through your mid-foot, keeping your chest up — if your chest drops, the bar falls
Form Cues
- Rest the bar on your front deltoids with elbows high — use a clean grip or cross-arm grip
- Keep your elbows as high as possible throughout to prevent the bar from rolling forward
- Sit straight down between your legs, maintaining a very upright torso
- Drive up through your mid-foot, keeping your chest up — if your chest drops, the bar falls
Common Mistakes to Avoid
- Dropping the elbows during the squat, which causes the bar to roll forward off your shoulders
- Leaning forward too much — the front squat demands an upright torso, unlike the back squat
- Limited wrist flexibility preventing a proper clean grip — use the cross-arm grip as an alternative
Muscles Worked
Primary
Quadriceps
Gluteus Maximus
Secondary
Core
Erector Spinae
Trapezius (Upper)
Anterior Deltoid
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the front squat work?
The front squat primarily targets the quadriceps and gluteus maximus, with significant secondary demands on the core, erector spinae, upper traps, and anterior deltoids to maintain the upright position.
How much should a beginner front squat?
Beginners typically front squat about 60-70% of their back squat. If you back squat 135 lbs, start front squats around 85-95 lbs. The front rack position takes practice.
Front squat vs back squat — which is better?
Front squats emphasize the quads and demand more core/upper back strength, while back squats allow heavier loads and work the posterior chain more. Front squats are better for quad development; back squats are better for overall lower body strength.
Watch Form Guide on YouTube
Search for Front Squat tutorials
Track Front Squat in IronStreak
Track your Front Squat progress privately — all data stays on your device. No account required. Free on iOS.