Front Squat tutorial
The front squat places the barbell across the front of the shoulders, keeping the torso more upright. This shifts emphasis to the quads and core and puts less shear stress on the lower back. It requires good wrist, elbow and ankle mobility and suits advanced lifters.
How to perform
- Rest the bar on the front of your shoulders near your neck, holding it with a clean grip or crossed arms.
- Lift your elbows until your upper arms are about parallel to the floor.
- Unrack the bar and set your feet shoulder-width apart with toes slightly out.
- Breathe in, brace your core and descend with an upright torso.
- Lower until your thighs are at least parallel to the floor while keeping the elbows high.
- Drive up through your whole foot, keeping the elbows up throughout.
Breathing: Inhale and brace before descending, then exhale after passing the sticking point on the way up.
Key tips
- Keep your elbows high so the bar doesn't roll forward.
- The bar rests on your shoulders, not your hands; your fingers only guide it.
- Use lifting shoes or a small heel lift if your ankles are stiff.
Common mistakes
- Dropping the elbows and letting the torso tip forward
- Holding the bar's weight with the wrists instead of the shoulders
- Heels lifting off the floor at the bottom
Safety: People with wrist problems or limited shoulder mobility should be careful and can learn the goblet squat first.
Legs (quads)Primary muscle
BarbellEquipment
ProfessionalLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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