Front Squat: how to do it right
In short: The front squat, with the bar resting on your shoulders in front of you, targets the quads by loading them fully in their lengthened position, thighs below parallel.
How to do it, step by step
- 1Bar on the front deltoid and collarbone, elbows high and well forward to create a stable shelf.
- 2Feet shoulder-width apart, slightly turned out, torso braced and as upright as possible.
- 3Lower under control for 2 to 3 s, knees traveling forward, thighs at least parallel or lower if your mobility allows.
- 4Go for the maximum range with no bounce at the bottom, without letting your elbow position collapse.
- 5Come back up by pushing through your whole foot, extending knee and hip until you stand tall.
- 6Stay braced the whole time, don't relax your abs between reps.
The mistake to avoid
Don't let your elbows drop, or your torso tips forward.
Other common mistakes
- Elbows dropping at the bottom: the bar rolls forward, keep your elbows high and pointing forward at all times.
- Bouncing in the low position to restart: it steals the stretch tension, brake then drive up actively with no jerk.
- Heels lifting off: you lose your base, work on ankle mobility or raise your heels slightly.
- Back rounding under the load: lower the weight and re-brace, the torso must stay upright and solid.
Muscles worked
- Main:
- Quads
- Supporting:
- Glutes, Abs
Quadriceps (vastus medialis, vastus lateralis, vastus intermedius and rectus femoris): prime movers of knee extension. Gluteus maximus: hip extension to get you back up. Abs and spinal erectors: intense bracing since the bar is in front, they stop your torso from tipping forward.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Dumbbell Forward Lunges ›
- Kettlebell Goblet Walking Lunge ›
- Dumbbell Goblet Squat ›
- Kettlebell Goblet Squat ›
- Depth Jump ›
Frequently asked questions
How do I do this exercise?
Bar resting on the front deltoid and collarbone, elbows high and well pointed forward to create a stable shelf. Feet shoulder-width apart slightly turned out, torso braced and as upright as possible. Lower under control with thighs below parallel, then come back up by pushing through your whole foot with no bounce.
How far down should I go?
Go down to at least thighs below parallel, that's where the quads are the most stretched and the work is the most productive. Brake the descent for 2 to 3 s and go for full depth with no bounce. Never cut the range to load heavier, go for the range you control with your elbows high.
I don't feel anything, is that normal?
You should feel your quads burning, especially at the bottom when they're stretched. Often the real limiter on the front squat is the elbows and ankle mobility, not the quads themselves. Stabilize your rack position, then deliberately slow the descent: that slowness at full range will quickly wake up the quads.
How fast should I do the movement?
Brake the descent over 2 to 3 seconds, that eccentric phase at full range is what grows the quads. Come back up firmly but under control, with no jerk or bounce at the bottom. The braking does the work, not the explosive ascent.
How should I breathe?
Breathe in hard at the top, hold the air and brace your abs before going down. Keep that lock through the whole descent and the start of the ascent, it's what protects your back with the bar in the front position. Breathe out as you pass the sticking point, then take a big breath in at the top.