1 / 6Front Squat
A squat with the bar resting on the front of your shoulders. It keeps you more upright and puts extra work on the front thighs and core.
LegsGlutesCore
- Level
- Advanced
- Equipment
- Barbell, Squat rack
- Main muscle
- Legs
- Also works
- Glutes, Core
- Beginner sets
- 3 × 6–8
- Rest
- 120 seconds
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See the app · coming soonHow to do it
- 1Rest the bar on the front of your shoulders with your elbows high.
- 2Stand with your feet shoulder-width apart.
- 3Squat down, keeping your chest up, until your thighs are at least parallel.
- 4Drive back up through your whole foot.
Common mistakes
- Letting the elbows drop so the bar rolls forward
- Rounding the upper back
- Rising hips-first out of the bottom
Tips
- Keep your elbows high the whole time
- Let the bar rest on your shoulders, not your hands
- Brace your core before each rep
Questions
Front squat or back squat?
The back squat lets you lift more; the front squat is more upright and easier on the lower back. Both build strong legs.
My wrists hurt in the rack position.
Hold the bar with fewer fingers, use straps around the bar, or try a cross-arm grip.
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