Front Squat
A squat variation with the bar held across the front shoulders, emphasizing an upright torso and the quads.
Equipment: Barbell, Squat rack
How to do it
- 1Rest the bar across your front shoulders in a front rack position, elbows held high.
- 2Keep your torso upright and gaze up slightly as you descend.
- 3Squat down until your hips are at or below knee level, then drive back up through your heels.
Common mistakes
- Letting the elbows drop, which causes the bar to roll forward off the shoulders.
- Leaning the torso too far forward instead of staying upright.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Front Squat safe for beginners?
The Front Squat is tagged advanced, meaning it generally works best once you already have some legs training experience. If you're new to training, the Barbell Back Squat builds the same kind of movement with less demand, which makes it a reasonable place to start.
See the Barbell Back SquatWhat muscles does the Front Squat work?
The primary mover is your quads. As a legs movement, it also involves your glutes and hamstrings.
What can I substitute if I don't have a barbell or a squat rack for the Front Squat?
The Dumbbell Front Rack Squat trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a barbell or a squat rack available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Dumbbell Front Rack SquatRelated exercises
Learn more
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