Front Squat
A squat performed with the barbell racked on the front of your shoulders and your torso upright, intensively targeting the quadriceps.
Intermediate · Recommended Sets: 3-4 sets x 6-10 reps · Quadriceps, Gluteus Maximus
Front Squat — Points to Check Today
- Keep your elbows high throughout — If your elbows drop, the bar rolls forward and you collapse. (The elbows dropping on the way down so the torso hunches over)
- Keep your torso as vertical as possible — Staying upright keeps the bar resting stably on your shoulders. (Leaning the torso forward so the bar shifts forward)
- Knees track over the toes — Knees caving inward risks injury. (Knees collapsing inward as you stand up)
Front Squat — How to Do It / If You're New
- Rack the bar on your collarbone and front shoulders and raise your elbows high to support it.
- Set your feet shoulder-width with toes slightly out, and step back one pace.
- Keeping your elbows high, lower your hips until your thighs are parallel to the floor.
- Drive your feet into the floor and stand up while keeping your torso upright.