Front Squat.

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.

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.

Questions, answered.

What is the Front Squat?

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

What muscles does the Front Squat work?

The Front Squat primarily works your quadriceps. It also recruits your glutes, core and upper back as secondary movers.

What equipment do I need for the Front Squat?

You need a barbell to perform the Front Squat.

How many sets and reps should I do for the Front Squat?

A typical prescription for the Front Squat is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Front Squat good for beginners?

The Front Squat is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.