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Front squat

The bar rests on the front of your shoulders instead of your upper back. Your torso stays more upright and your quadriceps do more of the work, with less load on your lower back.

Feels in
Quadriceps, upper back, core
Needed
Barbell and rack

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Injury prevention —

The bar should rest on your shoulders, not hang in your hands. If your elbows keep dropping, use a crossed-arm grip or straps.

Frequently asked questions

Which muscles does the Front squat train?

Quadriceps, upper back, core

What do you need for the Front squat?

Barbell and rack

How do you avoid injuries in the Front squat?

The bar should rest on your shoulders, not hang in your hands. If your elbows keep dropping, use a crossed-arm grip or straps.

Take this exercise further

Put it in your own training programCalculate your 1RM for your working weight

More exercises for the same muscles

General information, not medical advice. If you have pain or an injury, discuss the exercise with your doctor or physiotherapist first.

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