Front Squat
Also known as: Barbell Front Squat
Squatting with the bar in front, which forces an upright torso and shifts the work firmly onto the quads.
- Primary
- Quadriceps
- Secondary
- Gluteus maximus, Core, Upper back
- Equipment
- Barbell
- Type
- Compound
- Level
- Advanced
How to do it
Set up
- Set the bar on your front delts, not your collarbones.
- Use a clean grip (fingers under the bar, elbows high) or a cross-arm grip.
- Elbows point forward and stay high: this is what keeps the bar in place.
- Feet shoulder-width, toes slightly out.
Perform the rep
- Descend with a vertical torso, letting the knees travel forward.
- Go to full depth: front squats allow more depth than back squats for most people.
- Keep your elbows up throughout. Dropping them drops the bar.
- Drive up through mid-foot, staying upright.
Common mistakes
-
Elbows dropping
The single point of failure. As elbows drop, the torso pitches forward and the bar rolls off. Fight to keep them high all the way up.
-
Resting the bar on the collarbones
Painful and unstable. The bar sits on the muscle shelf of your front delts, with your hands only guiding it.
-
Wrist pain from a rigid clean grip
You do not need to hold the bar tightly: fingertips are enough. If wrist mobility is limiting, use straps or a cross-arm grip.
How to programme it
Expect roughly 80–85% of your back squat. Excellent as the main lift on a second weekly leg session.
Variations
- Cross-arm grip front squat: easier on the wrists
- Goblet Squat: the accessible entry point to the same pattern
- Zercher Squat: bar in the elbow crease, extreme core demand
Frequently asked questions
Why do my wrists hurt on front squats?
You are gripping the bar too tightly and trying to hold it with your hands. The bar rests on your front delts: your fingers only stop it rolling. Loosen to a fingertip grip, or use a cross-arm or strap grip.
Are front squats better than back squats for quads?
Yes, front squats bias the quads more because the upright torso reduces hip contribution. Back squats allow heavier loading and more total lower-body work, so most programmes benefit from both.