Front Squat
Front Squat 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: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Upper back, Abdominals, Adductor magnus
- Exercise type
- Resistance exercise - strength
Exercise technique
- Rack height
Set the bar slightly below collarbone level.
- Front rack
Support the bar on front shoulders and lift elbows forward.
- Hand support
Position fingers to balance the bar.
- Feet
Take short steps back into a shoulder-width stance.
- Lower
Keep elbows forward while bending hips and knees together.
- Reverse
Push through the feet at a depth where the torso does not fall forward.
- Finish
Extend hips and knees while retaining the front rack.
Key technique points
- Do not try to carry the load in your palms.
- Point elbows forward.
- Keep ribcage over hips.
- Allow the knees room to travel forward.
- Do not press the bar into your throat.
- Do not lower elbows when approaching the rack.
Common mistakes
Dropping elbows
The bar rolls forward as the rack tilts.
Carrying with wrists
Losing shoulder support transfers load to the wrists.
Sending hips too far back
An overly horizontal torso lets the bar drift forward.
Lifting heels
Reduced foot support makes the front bar harder to balance.
Collapsing at the bottom
Loss of torso tension disrupts the ascent.
Pinning the bar against the neck
Incorrect rack placement restricts comfortable breathing.
Frequently asked questions
Front Squat: why is “Dropping elbows” a mistake?
The bar rolls forward as the rack tilts.
Front Squat: why is “Carrying with wrists” a mistake?
Losing shoulder support transfers load to the wrists.
Front Squat: why is “Sending hips too far back” a mistake?
An overly horizontal torso lets the bar drift forward.
Front Squat: why is “Lifting heels” a mistake?
Reduced foot support makes the front bar harder to balance.
Front Squat: why is “Collapsing at the bottom” a mistake?
Loss of torso tension disrupts the ascent.
Front Squat: why is “Pinning the bar against the neck” a mistake?
Incorrect rack placement restricts comfortable breathing.
What should I focus on when doing Front Squat?
Do not try to carry the load in your palms. Point elbows forward. Keep ribcage over hips. Allow the knees room to travel forward. Do not press the bar into your throat. Do not lower elbows when approaching the rack.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.