Front Squat
- Advanced
- Gym
- Functional
The front squat racks a barbell across your front delts, elbows high and fingers under the bar, then squats down between shoulder-width feet. Carrying the load in front keeps your torso more upright than a back squat while it drives the quads, glutes and abs hard. Advanced lifters use it in the gym or in functional training for weight and reps, as a main lift or a finisher.
- Muscles
- Quads, Glutes, Abs
- Equipment
- Barbell, Power rack
- Logged as
- Weight and reps
How to
- Rack the bar on your front delts, elbows high, fingers under the bar.
- Set your feet shoulder-width, chest tall.
- Squat down keeping your elbows up and torso upright.
- Drive up through your whole foot back to standing.
Form cues
- Brace your core hard before you descend.
- Push your knees out over your toes.
- Keep your heels flat through the whole squat.
Common mistakes
- Elbows drop, spilling the bar forward. Lift your elbows until they point forward.
- Knees cave inward at the bottom. Press your knees out in line with your toes.
- Lower back rounds under the load. Brace your core and keep your spine neutral.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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