Legs · Compound

Front Squat

A squat with the bar on the front of the shoulders that emphasizes the quads and upright posture.

MAIN MUSCLE
Quads
ALSO WORKS
Glutes, Upper back, Core
EQUIPMENT
Barbell
LEVEL
Advanced
REPS
4-8
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Rest the bar on the front delts with elbows high, using a clean or crossed-arm grip.

  2. Step back with feet about shoulder-width apart and brace.

  3. Squat down keeping the torso upright and elbows up.

  4. Drive up through the mid-foot to stand tall.

COMMON MISTAKES

  • Knees caving inward; push them out in line with the toes.
  • Heels lifting or weight shifting to the toes; keep pressure through the mid-foot.
  • Losing the brace at the bottom; take a big breath and hold it through the hardest part.

TIPS

  • Sit between your hips, not back onto a chair, and drive up with chest and hips together.

QUESTIONS

Which muscles does Front Squat work?

The main muscle is Quads. It also works Glutes, Upper back, Core.

How many reps should I do?

FORGE suggests 4-8 reps for Front Squat. The app adjusts sets and reps to your goal and level.

What can I do instead of Front Squat?

These train the same muscles: Barbell Back Squat, Goblet Squat, Hack Squat.