Front Squat
The front squat is a barbell compound exercise targeting the quadriceps with greater emphasis than a back squat due to the forward bar placement. The upright torso demands significant core and upper back engagement to maintain the front rack position.
How to do it
- Position the barbell in the front rack position, resting on your front delts with your elbows raised high.
- Stand with feet shoulder-width apart and toes slightly pointed out.
- Keeping your elbows up and chest tall, lower into a squat until your thighs are parallel to the ground.
- Drive through your heels to return to the standing position without dropping your elbows.
- Repeat for the desired number of repetitions.
Form cues
- Rest the bar across your front shoulders.
- Drive your elbows up to keep your chest tall.
- Keep your entire foot flat on the floor.
- Lower your hips until your thighs match parallel.
- Push the floor away to stand back up.
Breathing: Inhale deeply and brace your core before you begin lowering, then exhale as you push back up to the starting position.
Common mistakes
- Dropping the elbows causes the barbell to roll forward and rounds your upper back.
- Letting the heels lift off the floor shifts your balance and overloads your knees.
- Looking down at the floor pulls your chest forward and ruins your upright posture.
Muscles worked
Primary: quads. Secondary: glutes, core, upper back.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 75 s
Lose weight
3 sets × 10–12 reps, rest 60 s
Build muscle
4 sets × 6–8 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel wrist or shoulder strain, ease off and try a crossed-arm grip or lighter weight.
- If you experience sharp lower back pain, stop the exercise and choose a gentler squat variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why do my wrists hurt during front squats?
Wrist discomfort usually happens when you try to support the bar with your hands instead of letting it rest securely across your front shoulders.
Can I do front squats if I can't do a clean grip?
Yes, you can cross your arms over the barbell or use lifting straps to secure it in place.
How often should I practice front squats?
Once or twice a week is plenty for most beginners, allowing ample recovery time for your legs and upper back.