Front Squat

The ultimate quad builder — combines lower body strength with mobility, core stability, and upright posture

---

⚡ Quick Reference

Aspect	Details
Pattern	Squat
Primary Muscles	Quads, Glutes
Secondary Muscles	Core, Upper Back
Equipment	Barbell, Squat Rack
Difficulty	⭐⭐⭐ Advanced
Priority	🔴 Essential

Movement Summary

---

🎯 Setup

Starting Position

1. Bar position: Rest bar on front deltoids, touching throat
   • Bar sits on the "shelf" created by shoulders
   • Lightly touching throat — don't choke yourself
2. Grip options:
   • Clean grip: Fingers under bar, elbows high (preferred)
   • Cross-arm grip: Arms crossed, hands on opposite shoulders (easier on wrists)
3. Elbows: Drive elbows UP and FORWARD — as high as possible
4. Unrack: Stand under bar, brace core, stand up to unrack
5. Walk out: 2-3 steps back, no more
6. Foot position: Shoulder-width, toes out 10-20°

Equipment Setup

Equipment	Setting	Notes
Bar height	Just below shoulder level	Should require slight dip to unrack
Safety pins	Just below bottom position	Catch bar if you fail
Collar clips	Always use	Prevent plates sliding

Setup Cue

"Elbows high, chest proud, create a shelf for the bar"

---

🔄 Execution

The Movement

⬇️ Descending

What's happening: Controlled lowering while maintaining upright torso

1. Big breath into belly, brace hard
2. Break at knees and hips simultaneously
3. Keep elbows UP — if they drop, bar rolls forward
4. Sit straight down — more vertical than back squat
5. Breathing: Big breath held throughout

Tempo: 2-3 seconds

Feel: Intense quad loading, core bracing hard

⏸️ Bottom Position

What's happening: Maximum depth with upright torso

1. Hip crease below knee level (if mobility allows)
2. Knees tracking over toes
3. ELBOWS STAY HIGH — critical!
4. Chest up, core maximally braced
5. Brief pause or use stretch reflex

Common error here: Elbows drop, torso folds forward, bar rolls off shoulders

⬆️ Ascending

What's happening: Driving up with quads while staying upright

1. "Drive the floor away" — push through whole foot
2. Lead with ELBOWS — drive them up first
3. Keep chest up — don't let torso fold
4. Knees out — don't let them cave
5. Breathing: Hold or exhale through sticking point

Tempo: 1-2 seconds (controlled, powerful)

Feel: Quads on fire, upper back and core fighting to stay upright

🔝 Lockout

What's happening: Full hip and knee extension

1. Stand fully upright — hips under shoulders
2. Squeeze glutes at top
3. Keep elbows high until ready for next rep
4. Reset breath for next rep

Key Cues

Primary Cues

• "Elbows high!" — single most important cue for front squats
• "Chest up, proud" — maintains upright torso
• "Sit straight down" — prevents forward lean

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-0	2s down, no pause, 1s up, no pause
Hypertrophy	3-1-2-0	3s down, 1s pause, 2s up, no pause
Power	2-0-X-0	2s down, no pause, explosive up

---

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Knee extension — primary driver of movement	█████████░ 90%
Glutes	Hip extension — standing up from bottom	███████░░░ 70%

Secondary Muscles

Muscle	Action	Activation
Core	Maintain upright torso, prevent folding	████████░░ 80%
Upper Back	Keep chest up, support bar position	██████░░░░ 60%

Stabilizers

Muscle	Role
Erector Spinae	Keeps spine neutral and upright
Shoulders	Support bar on front delts, maintain elbow position

Muscle Emphasis

Front squat vs back squat: Front squat emphasizes quads significantly more (90% vs 85%) and requires much more core stability (80% vs 60%). The upright torso position reduces glute activation compared to back squat.

---

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Elbows dropping	Bar rolls forward, torso folds	Bar dumps, dangerous	"Elbows high" constant cue, lighter weight
Forward lean	Torso tilts forward	Bar rolls off, less quad work	Work on thoracic mobility, use goblet squat
Heels rising	Weight shifts to toes	Lose balance, can't stand up	Heel-elevated shoes, ankle mobility
Choking yourself	Bar pressing on throat	Uncomfortable, scary	Bar rests on shoulders, not throat
Knees caving	Knees collapse inward	ACL/meniscus stress	Lighter weight, "knees out" cue

Most Common Error

Elbows dropping at bottom — causes torso to fold forward and bar to roll. If this happens, you'll likely dump the bar. Use lighter weight and drill "elbows up" cue relentlessly.

Self-Check Checklist

• Elbows stay high throughout entire movement
• Bar stays in contact with shoulders (not rolling)
• Torso stays upright (more vertical than back squat)
• Heels stay flat throughout
• Hip crease reaches at least parallel
• Knees track over toes (not caving in)

---

🔀 Variations

By Emphasis

Strength Focus

Variation	Change	Why
Pause Front Squat	2-3s pause at bottom	Eliminates bounce, builds strength in hardest position
Pin Front Squat	Start from pins at bottom	Pure concentric strength, teaches proper position
Heavy Doubles	2 reps at 85-90%	Strength without excessive fatigue

Hypertrophy Focus

Variation	Change	Why
Tempo Front Squat	4s lowering	More time under tension for quads
1.5 Rep Front Squat	Full + half rep = 1 rep	Extra work in stretched position
Heels Elevated	1-2" heel lift	Even more quad emphasis

Mobility Focus

Variation	Change	Why
Heels Elevated	Plates or squat shoes	Reduces ankle mobility requirement
Pause at Bottom	3-5s pause	Build comfort and mobility at depth
Goblet Squat	Dumbbell instead	Learn front-loaded squat pattern

Grip Variations

Grip Type	Who It's For	Pros	Cons
Clean Grip	Those with wrist mobility	Most stable, allows most weight	Requires wrist flexibility
Cross-Arm Grip	Limited wrist mobility	Easier on wrists	Less stable, can shift
Straps	Wrist issues	Allows clean-like position	Need to set up straps

Equipment Variations

Equipment	Exercise Name	Key Difference
Dumbbell	Goblet Squat	Easier to learn, beginner-friendly
Machine	Hack Squat	Fixed path, similar quad emphasis
Barbell (back)	Back Squat	More weight, less mobility needed
Safety Bar	Safety Bar Front Squat	Easier on wrists and shoulders

---

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% 1RM)	RIR
Strength	4-6	1-5	3-4 min	80-95%	1-2
Power	3-5	2-5	2-4 min	65-80%	2-3
Hypertrophy	3-5	6-10	2-3 min	65-80%	1-3
Endurance	2-3	12-15+	90s-2min	50-65%	2-4

Workout Placement

Program Type	Placement	Rationale
Strength-focused	First or second exercise	Requires freshness for technique
Leg day	First exercise	Primary leg movement, most technical
Olympic lifting	After cleans/snatches	Builds receiving position strength
Upper/Lower	Lower day, first	Foundation of leg training

Frequency

Training Level	Frequency	Volume Per Session
Beginner	Skip — learn back squat first	N/A
Intermediate	1-2x/week	3-4 sets
Advanced	1-2x/week	4-6 sets
Olympic lifters	2-3x/week	3-5 sets (technique work)

Progression Scheme

Progressive Overload

Front squat is more technically demanding than back squat. Only add weight when form is perfect — especially elbow position. Progress in smaller increments (5 lbs instead of 10).

Load Comparison

Expect front squat to be 75-85% of your back squat. If your back squat is 300 lbs, front squat will likely be 225-255 lbs.

---

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Goblet Squat	Learning front-loaded squat pattern
Back Squat	Build base strength, less mobility needed
Heels Elevated Front Squat	Limited ankle mobility

Progressions (Harder)

Exercise	When Ready	Link
Pause Front Squat	Need to build bottom position strength
Overhead Squat	Excellent mobility, Olympic lifting goals
Front Squat + Jerk Complex	Olympic lifting training

Alternatives (Same Goal, Different Movement)

Quad-Focused

Alternative	Avoids	Good For
Hack Squat	Wrist/shoulder stress	Pure quad isolation
Leg Press	Upper body involvement	Building leg strength with back issues
Heels Elevated Back Squat	Front rack position	Quad emphasis without wrist issues

Olympic Lifting

Alternative	Equipment
Clean Pull	Barbell
Overhead Squat	Barbell

Beginner-Friendly

Alternative	Benefit
Goblet Squat	Easier to learn, front-loaded
Bulgarian Split Squat	Unilateral, less technical

---

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Wrist pain	Flexion under load	Try cross-arm grip or straps
Limited wrist mobility	Can't achieve rack position	Use goblet squat instead
Knee pain	Shear forces	Check form, reduce depth
Thoracic stiffness	Can't stay upright	Mobility work, use back squat

Stop Immediately If

• Bar rolls off shoulders
• Sharp wrist pain (not just discomfort)
• Elbows drop and can't recover
• Loss of core tension/balance
• Joint clicking with pain

Spotter Guidelines

When Needed	How to Spot
Working above 85% 1RM	Stand behind, hands near armpits
Training to failure	Be ready — front squat fails happen fast
Learning the lift	Monitor elbow position, ready to assist

Safe Failure

How to safely bail on a front squat:

1. Best method: Let the bar roll forward off your shoulders while stepping backward
2. Practice this with empty bar — you need to know how to dump safely
3. Don't try to save a failed rep — once elbows drop, dump it
4. Safety pins should be set just below your bottom position to catch bar

Failure Pattern

Front squats typically fail because elbows drop and torso folds forward. Bar will roll off your shoulders. This happens FAST. Know how to dump safely before loading heavy.

---

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/Extension	100-120° flexion	🔴 High
Knee	Flexion/Extension	120-140° flexion	🔴 High
Ankle	Dorsiflexion	20-25° (more than back squat)	🟡 Moderate
Spine	Neutral stability	Minimal movement	🟡 Moderate
Wrist	Extension (clean grip)	45-60°	🟡 Moderate
Shoulder	Support position	Flexion/external rotation	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Ankle	20° dorsiflexion	Wall ankle test	Heel-elevated shoes mandatory
Hip	100° flexion	Deep bodyweight squat	Hip stretches, widen stance
Thoracic	Good extension	Overhead reach seated	Foam roll, extension work
Wrist	45° extension	Place back of hands flat on table	Wrist stretches, use cross-arm grip

Joint Health Note

Front squat requires MORE ankle mobility than back squat due to upright torso. If you lack ankle mobility, heel-elevated shoes aren't optional — they're necessary. Don't fight your anatomy.

---

❓ Common Questions

Clean grip vs cross-arm grip — which should I use?

Clean grip is superior if your wrists can handle it — more stable, allows more weight, better for Olympic lifting. If your wrists hurt or you can't achieve the position, cross-arm is perfectly fine. Most people can build adequate wrist mobility in 4-6 weeks of daily stretching.

Why is my front squat so much lighter than my back squat?

This is normal. Front squat is typically 75-85% of back squat because: (1) upright torso puts more demand on quads, (2) upper back becomes limiting factor, (3) more technically demanding. If gap is larger than this, focus on upper back strength and front squat technique.

Do I need to do front squats if I already back squat?

Not required, but highly beneficial. Front squats build quad strength in a way back squats don't, improve core stability, and teach upright posture. Olympic lifters must do them. Powerlifters can skip them. Bodybuilders and general fitness should include them for quad development.

The bar keeps choking me — what am I doing wrong?

Bar should rest on your shoulders (front delts), not your throat. Create a "shelf" by bringing elbows up high. Bar will touch your throat lightly but shouldn't press into it. If still uncomfortable, you may need to build more shoulder muscle mass or adjust bar position slightly.

Should I use squat shoes for front squats?

Highly recommended. The heel lift in Olympic weightlifting shoes (0.75-1" raise) reduces ankle mobility requirements and makes it much easier to stay upright. Front squats demand more ankle dorsiflexion than back squats, making squat shoes even more beneficial.

---

📚 Sources

Biomechanics & Muscle Activation:

• Gullett, J.C. et al. (2009). A Biomechanical Comparison of Back and Front Squats — Tier A
• Yavuz, H.U. et al. (2015). Kinematic and EMG activities during front and back squat variations — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• Everett, G. (2016). Olympic Weightlifting: A Complete Guide — Tier B
• NSCA Essentials of Strength Training — Tier A

Technique:

• Catalyst Athletics — Tier C
• USA Weightlifting Resources — Tier B

---

For Mo

When to recommend this exercise:

• User wants quad-focused leg development
• User is doing Olympic lifting or CrossFit
• User has good mobility and intermediate+ experience
• User wants to improve core strength and upright squat pattern

Who should NOT do this exercise:

• Beginners (not enough experience) → Suggest Goblet Squat
• Limited wrist mobility that can't be fixed → Suggest Back Squat
• Acute wrist or shoulder injury → Suggest Leg Press
• Poor ankle mobility without lifting shoes → Suggest Heels Elevated variation

Key coaching cues to emphasize:

1. "ELBOWS HIGH — drive them up and keep them up"
2. "Chest proud, sit straight down"
3. "Create a shelf with your shoulders for the bar"

Common issues to watch for in user feedback:

• "Bar keeps rolling off" → Elbows dropping, need to reinforce elbow position
• "My wrists hurt" → May need cross-arm grip or wrist mobility work
• "I can't stay upright" → Thoracic mobility work or heel-elevated shoes
• "It feels unstable" → Likely using cross-arm grip, suggest clean grip if possible

Programming guidance:

• Pair with: Hip hinge (RDL), horizontal push/pull
• Avoid same day as: Heavy overhead work (taxes upper back twice)
• Typical frequency: 1-2x per week
• Load: Expect 75-85% of back squat numbers

Progression signals:

• Ready to progress when: Can complete 3x5 with elbows high throughout, 1-2 RIR
• Regress if: Elbows consistently dropping, wrist pain, can't achieve depth

Special notes:

• MUST have adequate ankle mobility or heel-elevated shoes
• Front squat technique is harder to master than back squat — be patient
• Olympic lifters should do this 2-3x/week; general fitness 1-2x/week

---

Last updated: December 2024