Front squat
Add to my week
Build a free week around it — no account needed until you save.
Muscles worked
- High load
- Quads
- Medium load
- Glutes · Maximus
- Low load
- Core, Hamstrings · Hip extension, and Upper back
Secondary muscles
How to do it
Rack the bar across the front delts with a clean or cross-arm grip and keep the elbows high so the bar cannot roll forward. Sit straight down with an upright torso, letting the chest lead out of the hole, and stop at the depth you can hold without the lower back rounding. If the elbows drop, the bar dumps forward — end the set rather than fight it.
Form cues
- Keep elbows high through the whole rep
- Stay upright — chest leads out of the hole
Safety
Talk to a professional before this exercise if you have any of the following:
KneeLower backWrist
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.