Videos
Instructions
- Stand with feet shoulder-width apart and the barbell resting on the front of your shoulders.
- Cross your arms over the bar or use a clean grip to stabilize it.
- Keep your elbows high and chest up to support the bar.
- Engage your core and lower into a squat by pushing your hips back and bending your knees.
- Descend until your thighs are at least parallel to the ground.
- Push through your heels to return to the starting position while maintaining an upright torso.
Technical Tips
- Keep your elbows lifted throughout the movement to prevent the bar from rolling.
- Maintain a neutral spine and avoid leaning forward.
- Drive your knees out to track over your toes.
Breathing Tips
- Inhale deeply before descending to brace your core.
- Exhale forcefully as you push back up to the starting position.
Medical restrictions
- Knee injuries
- Lower back pain
- Shoulder or wrist mobility limitations
The front squat is a powerful lower-body exercise that emphasizes strength development in the quadriceps and glutes. Unlike the back squat, the barbell is held in front of the shoulders, promoting an upright torso and placing greater demand on the anterior chain, particularly the core and upper back. This variation not only enhances leg strength but also improves posture and mobility, making it a functional choice for athletes and fitness enthusiasts alike. Its biomechanical setup encourages better spinal alignment, reducing lumbar stress while increasing thoracic activation. The front squat is especially valuable for Olympic weightlifters, CrossFit practitioners, and those seeking improved squat mechanics. Due to the bar's position, the movement also challenges shoulder and wrist flexibility, making proper form and technique essential. Suitable for intermediate and advanced trainees, the front squat is a compound movement that supports both hypertrophy and functional performance. Its effectiveness in developing leg strength, core stability, and upright posture makes it a cornerstone in any comprehensive strength training program.
What muscles do front squats work the most?
Front squats primarily target the quadriceps and glutes, while also engaging the core and upper back for stabilization.
Is the front squat better than the back squat?
The front squat offers better posture and less spinal compression than the back squat, making it ideal for core development and athletes focusing on form.
Can beginners do front squats safely?
Front squats are generally recommended for intermediate users due to the mobility and core control required, but beginners can progress safely with proper technique and light loads.
Why do my wrists hurt during front squats?
Wrist pain during front squats usually results from limited wrist flexibility or poor bar positioning; using a cross-arm grip or mobility drills can help.
How deep should I go in a front squat?
Aim to squat until your thighs are at least parallel to the ground while maintaining an upright torso and neutral spine.