LEGS · COMPOUND
Front Squat
A squat variation with the bar supported at the front of the shoulders, demanding strong trunk and upper-back positioning.
Primary musclesQuads
Secondary musclesGlutes, Core, Upper back
EquipmentBarbell, Rack
DifficultyIntermediate · Squat
How to perform
- Place the bar securely across the front shoulders using a comfortable rack position.
- Brace and descend while keeping the torso controlled.
- Keep the elbows high enough to maintain the bar position.
- Drive upward while keeping the bar stacked over the middle of the foot.
Tips
- Use straps or a cross-arm grip if wrist mobility limits the standard rack position.
- Start with a manageable load while learning the front rack.
Common mistakes
- Letting the elbows drop and the bar roll forward.
- Rounding excessively to reach depth.
Watch how to perform it
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