How to Do the Front Squat
The front squat holds the barbell across the front of your shoulders, which forces an upright torso and loads the quads and upper back hard. It is more demanding on mobility than a back squat but carries over well to Olympic lifts and hard squat training. It suits intermediate and advanced lifters who want strong quads, a stable trunk and better squat positioning.
Log every set of your Front Squat in Superlift
Muscles worked
Primary
- Quads
Secondary
- Glutes
- Abs
How to do the Front Squat
- 1
Set the barbell in a rack at about mid-chest height and step under it.
- 2
Rest the bar on the front of your shoulders, close to your throat, with elbows high.
- 3
Take a clean or crossed-arm grip, unrack, and step back with feet shoulder-width apart.
- 4
Take a big breath into your belly and brace your abs.
- 5
Sit straight down, keeping your elbows up and chest tall.
- 6
Squat until your thighs are at least parallel to the floor.
- 7
Drive through your whole foot and push your elbows up to stand.
Form cues to remember
- Elbows high the entire time
- Stay tall, chest up
- Brace before every rep
- Knees track over your toes
Front Squat video tutorial
Common mistakes
Elbows dropping
Cue elbows up and think about pushing them toward the ceiling as you stand.
Torso folding forward
Lighten the load and focus on keeping your chest tall; improve ankle and upper-back mobility.
Bar rolling into the hands
Let the shoulders hold the bar and keep your fingers light.
Heels lifting off the floor
Try slightly elevated heels or a wider stance until ankle mobility improves.
Sets and reps
| Strength | 4–5 sets of 3–6 reps, 2–3 min rest |
|---|---|
| Muscle growth | 3–4 sets of 6–10 reps, 90 sec rest |
A dropped elbow or failed rep can dump the bar forward, so squat in a rack with safeties set and learn to step out from under the bar.
Superlift for iPhone
Track your Front Squat and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
Front Squat FAQ
Front squat vs back squat, which should I do?
Back squats usually let you lift more total weight, while front squats hit the quads and upper back harder and keep the torso more upright. Many lifters train both.
Why does the front squat hurt my wrists?
Wrist and forearm tightness is common at first. A clean grip with fingers just under the bar is the standard hold, and the crossed-arm grip is an easier alternative while your mobility improves.
How much should I front squat compared to my back squat?
Many lifters find their front squat feels noticeably lighter than their back squat, but this varies a lot. Start light and build up by feel rather than chasing a ratio.
