HyperBody
Exercise library · Legs

Front Squat.

A compound lower body exercise that heavily targets the quadriceps, glutes, and core while improving upper back strength.

AdvancedBarbell
Front Squat
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Quadriceps
Secondary
Glutes · Core · Upper back
The play-by-play

How to do it.

  1. Step 01

    Unrack a barbell onto the front of your shoulders, crossing your arms or using a clean grip.

  2. Step 02

    Keep your elbows high and chest up, maintaining an upright torso.

  3. Step 03

    Initiate the movement by pushing your hips back slightly and bending your knees.

  4. Step 04

    Descend into a squat, keeping your back straight and core braced.

  5. Step 05

    Go as deep as comfortable while maintaining good form.

  6. Step 06

    Drive through your heels to stand back up, extending your hips and knees.

What separates good from great

Pro cues.

  • Maintain high elbows throughout the entire lift to keep the bar stable.

  • Focus on pushing your knees out to activate your glutes.

  • Start with lighter weights to master the unique bar position and form.