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Exercise Library / Front Squat

Front Squat

In the front squat the weight sits at the front of your shoulders, so you have to stay upright.

Strength Training

What this exercise does

In the front squat the weight sits at the front of your shoulders, so you have to stay upright. That puts more work on your thighs and core, and it is easier on the lower back than a back squat.

At a glance

Muscles worked
Quads, Core, Glutes
Experience
Intermediate
Equipment
Barbell, Dumbbells

How to do it

  1. Hold a barbell across the front of your shoulders with your elbows high, or hold two dumbbells at your shoulders.
  2. Stand with your feet shoulder-width apart.
  3. Sit your hips down and back while keeping your chest tall and elbows up.
  4. Lower until your thighs are about level with the floor.
  5. Drive through your feet to stand. Do 6 to 8 reps.

Common mistakes

  • Letting the elbows drop.
  • Rounding the upper back.
  • Letting the heels lift.

Make it easier or harder

Make it easier

Hold a single dumbbell at your chest (a goblet squat) or use body weight.

Make it harder

Add weight gradually, or pause at the bottom.

Keep it safe

Use a rack with safety arms when lifting a barbell. Wrist and shoulder stiffness can make the rack position uncomfortable, so a goblet squat is a good swap.

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