Front Squat: How-to, Tips & More
The Front Squat is a intermediate compound exercise for your quads. You do it with barbell and rack. It is a good fit when your goal is both strength and muscle growth.
Besides the quads, it also works your glutes, core and upper back, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
Core
Secondary
Upper back
Secondary
How to do the Front Squat
- Rest the bar on the front of your shoulders with your elbows high.
- Stand with your feet about shoulder width.
- Squat down as deep as you can while keeping your chest up.
- Drive up to stand.
Front Squat tips
- If your wrists are tight, cross your arms over the bar instead.
Sets and reps
Most lifters do well with 3 to 8 reps per set, and 3 to 8 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Barbell, Rack
Type
Compound
Front Squat alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Barbell Step Up
Barbell
Frequently asked questions
What muscles does the Front Squat work?
The Front Squat mainly works your quads, with help from your glutes, core and upper back.
How many sets and reps should I do?
A good starting point is 3 to 8 reps per set, and many lifters get the best results between 3 to 8 reps. Use a weight that leaves one or two reps in reserve.
Is the Front Squat good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Front Squat?
You need barbell and rack.
Add Front Squat to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon