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Legs
Front Squat
A front-loaded squat emphasizing the quadriceps and glutes while demanding upper-back and abdominal stabilization.
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Target
Legs
Category
Lower body · Strength
Difficulty
Advanced
Sets
3
Reps
6-10
Execution
How to perform
1. Set the bar in a rack with safety arms and rest it across the front of your shoulders using a secure front-rack grip.
2. Lift your elbows, brace your trunk and step back into a shoulder-width stance with toes slightly turned out.
3. Bend your hips and knees together, keeping your heels down, knees tracking with toes and torso upright.
4. Descend only as far as you can maintain position, then drive through the whole foot to stand and re-rack safely.
Suggested rest: 120-180 seconds between sets.
Technique
Key form tips
- 1Set the bar in a rack with safety arms and rest it across the front of your shoulders using a secure front-rack grip
- 2Lift your elbows, brace your trunk and step back into a shoulder-width stance with toes slightly turned out
- 3Keep each repetition controlled and maintain tension through Legs.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Legs to force extra repetitions.