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squat
Front Squat
Search GoogleFront Squat is a intermediate squat exercise using barbell and squat rack. It primarily trains quadriceps and glutes. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- quadriceps, glutes
- Secondary
- core, upper back
- Equipment
- barbell, squat rack
- Mechanic
- compound
Setup
- — Prepare the squat rack and clear the movement area.
- — Set your stance, grip, and starting position before beginning front squat.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Keep the elbows high and sit between the hips.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the squat.
- — Keep the elbows high and sit between the hips.
- — Keep pressure and tempo even from side to side.
Safety & common mistakes
Progressions
- — Loaded or slower-tempo front squat
Regressions
- — Supported or reduced-range front squat