Front Squat

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Set the bar in the rack position: bar resting on the front deltoids, elbows driven high and forward with upper arms parallel to the floor. Unrack with a shoulder-width or slightly wider stance.
• Take a deep breath into the abdomen, brace the core maximally (Valsalva manoeuvre), and commit to keeping the elbows up throughout the entire movement.
• Break at the knees and hips simultaneously and drive the hips straight down between the heels. Track the knees over the toes and do not let them cave inward.
• Drive explosively through the floor from the bottom position, maintaining an upright torso, and exhale at the top of the rep.

Common mistakes

• Letting the elbows drop during the descent. This tips the torso forward and causes the bar to roll off the deltoids, placing heavy strain on the lumbar spine.
• Heels rising off the floor due to limited ankle mobility. This forces a forward lean and shifts load to the lower back.
• Knees collapsing into valgus under load, increasing shear forces on the knee joint.

Frequently asked questions

What can I do if I cannot hold the rack position?

Limited wrist or shoulder mobility is the usual cause. Work on daily wrist flexion and shoulder mobility drills. As a bridge, the cross-arm grip or lifting straps can be used until mobility improves.

How deep should I squat on the front squat?

Aim for thighs parallel to the floor or below (ATG) as mobility and control allow. Never descend deeper than you can maintain an upright torso and a neutral spine.

Related exercises