How to do a Front Squat

Authored by Fitbod

About Front Squat

Sets Logged
1,667,653
Popularity Rank
115th
Difficulty
Intermediate
Quads Strength
97 mSCORE 10th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Front Squat is one of the most common variations of the more standard Back Squat. Like other squat variations, this is a compound exercise that primarily targets your quadriceps. By racking the bar in front of your body instead of behind, you can further emphasize your quads. While the movements are fairly similar, Front Squat may translate better to applications in sports and other real world activities.

  1. Rack the barbell to shoulder height. Bring your chest to the bar to rest the bar on the uppermost part of your shoulders and secure the bar in a front rack hold. If you are unable to comfortably hold this position, cross your arms instead to hold the barbell in place and keep your elbows high.
  2. Lift the barbell and step back placing your feet just outside shoulder-width apart and slightly angled outward.
  3. Keep your weight evenly distributed through your feet.
  4. Begin to descend by reaching your hips slightly back.
  5. Your knees should track outward over your second toe and slightly forward as you descend while keeping your core braced to maintain an upright torso.
  6. You should continue to descend to a deep enough depth that allows you spine to remain neutral before extending back to the starting position.

Common Mistakes

  • Poor Mobility on Front Rack

    Poor mobility is an incredibly common limiting factor when it comes to having a proper front rack. There are a number of areas that can impede your ability to get into this position, but wrist, tricep, and T-spine mobility are some of the most common. If you’re struggling with your front rack spend some time working on mobility in these areas.

  • Knees Caving In

    Always make sure that your knees are tracking over your toes. Allowing your knees to cave inward places a ton of stress on them, and increases your risk of injury. If you're struggling with your knees caving in, focus on keeping your weight evenly distributed throughout your foot.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    35
    lbs
    1 Rep Max
    45
    lbs
  • intermediate
    8
    reps
    40
    lbs
    50
    lbs
  • advanced
    8
    reps
    50
    lbs
    65
    lbs

Enter your stats to calculate your Reps & Weight