Front Squat (Clean Grip)

Front Squat (Clean Grip) is a resistance exercise - strength exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps, Gluteus maximus
Secondary muscles: Upper back, Abdominals, Adductor magnus
Exercise type: Resistance exercise - strength

Exercise technique

Finger position
Support the bar on your fingers with a clean grip.
Shoulder shelf
Rest the load on your anterior deltoids.
Elbow height
Bring your elbows forward to secure the bar.
Stance
Choose a comfortable width that lets your knees track outward.
Deep descent
Keep the front rack high as you lower your hips between your legs.
Turnaround
Reverse direction before losing foot or pelvic control.
Ascent
Extend your knees and hips without changing the front-rack alignment.

Key technique points

Do not try to carry the whole load in your palms.
Do not pull your elbows down.
Do not force depth by trying to reach your calves.
Track your knees in the direction of your feet.
Do not rest the bar against your chin.
Do not force your wrists into position when unracking.

Common mistakes

Loading the wrists

Front-rack support weakens when the shoulder shelf is not used.

Low elbows

The bar starts slipping as the torso leans forward.

Forcing depth

The lower-back angle changes after pelvic control is lost.

Overly narrow stance

It becomes difficult to lower the hips between the legs.

Lifting the bar at the top

An arm movement is added to the end of the squat.

Shifting pressure forward

Heel support decreases under the front-loaded torso.

Frequently asked questions