Front Squat
Quick Information
Category
Strength
Difficulty
Intermediate
Equipment
Barbell, Squat Rack
Primary muscle group
Quadriceps
Secondary muscle groups
Gluteus Maximus, Erector Spinae, Trunk
Movement pattern
Bilateral Squat
Training goal
Maximal Strength
Sport
General Athletic Development, Olympic Weightlifting
Overview
Purpose. A front-racked squat that keeps the torso upright and biases the quadriceps and trunk.
How it fits the system. An intermediate-level bilateral squat entry in the Strength section, programmed to develop maximal strength. Related work in the library: Reverse Nordic Curl and Wall Sit.
Primary muscles
Quadriceps
Secondary muscles
Gluteus Maximus, Erector Spinae, Trunk
Movement pattern
Bilateral Squat
Equipment
Barbell, Squat Rack
Difficulty
Intermediate
How to Perform
- Set the bar in the rack at collarbone height and take a front rack grip.
- Lift the elbows so the upper arms are parallel to the floor.
- Unrack, step back and set the feet shoulder width apart.
- Brace, then sit down between the hips keeping the elbows high.
- Descend until the hip crease passes the knee, then drive back up.
Coaching Cues
- Elbows up throughout.
- Keep the bar pressed into the throat and shoulders.
- Push the knees out as you descend.
Common Mistakes
- Dropping the elbows and losing the rack.
- Letting the chest fall forward out of the hole.
- Using a grip that is too narrow for the wrists.
Progressions & Regressions
Progressions
Pause front squat, then heavier loads and tempo work.
Regressions
Goblet squat or cross-arm front squat if wrist mobility is limited.
When to Use It
When to use
As a primary lower-body strength lift, or as an accessory to the clean.
When not to use
With acute wrist or elbow pain that prevents a stable rack position.
Programming
3 to 5 sets of 3 to 6 reps at 75 to 85 percent, resting 2 to 3 minutes.
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