Barbell Front Squat
How to do the barbell front squat with proper form for glutes and quads
Watch animated demo (GIF)How to perform
- Set up with your feet shoulder-width apart, toes turned slightly outward, and the bar resting on the front of your shoulders just above your collarbone.
- Hold the bar with your elbows high and your upper arms roughly parallel to the floor.
- Brace your core, keep your chest up, and push your hips back as you bend your knees into the descent.
- Lower until your thighs are parallel to the floor or slightly below, keeping your elbows high and your torso as vertical as possible.
- Pause for a moment at the bottom, then push through your heels and stand back up to the start.
- Inhale on the way down, exhale as you rise, and repeat for the desired number of repetitions.
Muscles worked
The front squat keeps the torso upright, which shifts more of the load onto the quadriceps while the glutes still drive the hips open out of the bottom. The core, hamstrings and calves work hard to keep the position tight.
- Quadriceps — extend the knees and take the largest share of the load
- Glutes — extend the hips and power the ascent
- Hamstrings — stabilize the knee joint throughout
- Core — holds the torso tall against the weight on the front rack
- Calves — keep the ankles stable in the bottom position
Make it easier
Use a lighter bar, switch to a cross-arm grip, or practice the pattern with a dumbbell goblet squat first. A Smith machine front squat is also a good way to build confidence with the rack position.
Make it harder
Add weight, pause for two seconds at the bottom, or slow the lowering phase to three seconds. Squatting deeper than parallel increases the range of motion and glute involvement.
Common mistakes
Mistake: Letting the elbows drop and the bar roll forward. Fix: keep the elbows high and the bar locked against the shoulders. Mistake: Rounding the upper back to hold the bar. Fix: brace the core and keep the chest proud and the torso vertical. Mistake: Rising onto the toes at the bottom. Fix: keep the weight through the midfoot and heels, and improve ankle mobility. Mistake: Pushing the hips back so far the torso folds forward. Fix: sit down between the heels rather than back, keeping the shins fairly vertical.
FAQ
Why is the front squat harder than the back squat?
The bar position forces a more vertical torso, which demands a stronger core and better ankle and wrist mobility. You also cannot load as much weight, even though the quads end up working harder.
What muscles does the front squat emphasize?
The front squat hits the quadriceps hardest, with the glutes, hamstrings and calves assisting. Because the torso stays upright, the core works continuously to keep you stable under the bar.