Exercise library
Front Squat
The front squat places the barbell across the front of your shoulders, shifting emphasis onto the quads and demanding an upright torso.
BarbellLegsIntermediate
- Equipment
- Barbell
- Focus
- Legs
- Level
- Intermediate
- Suggested sets
- 3–4 sets of 5–8 reps.
- Muscles worked
- QuadsGlutesAbsUpper back
How to do it
- 1Rest the bar on the front of your shoulders, elbows high and fingers under the bar.
- 2Stand with your feet shoulder-width apart and your toes slightly out.
- 3Brace your core hard and keep your elbows pointing forward.
- 4Squat down with an upright torso until your thighs reach parallel.
- 5Drive up through your feet, keeping your elbows high, and repeat.
Tips & tricks
- Keep your elbows up throughout — dropping them rounds your back.
- Use a cross-arm grip if your wrist mobility is limited.
- Brace as if bracing for a punch to protect your spine.
Common mistakes
- Letting your elbows drop and your chest fall forward.
- Coming up onto your toes.
- Going heavier than your upper back can hold upright.
