Strength Training · Bodybuilding · Powerlifting · Olympic Weightlifting · Functional Fitness
Front Squat
The front squat is a barbell squat with the weight resting across the front of your shoulders. It trains your thighs and glutes while your trunk works to keep you upright.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Set the bar on rack hooks at upper-chest height.
- Grip the bar just outside shoulder width.
- Position your front shoulders beneath the bar, with elbows pointing forward and fingers under the bar.
- Stand tall to lift the bar clear of the hooks.
- Step back into a roughly shoulder-width stance with toes turned slightly outward.
- Lower your hips between your feet as far as you can with your torso upright.
- Push through the floor to return to standing.
- Return the bar to the rack hooks after your final repetition.
Form cues
- Brace your trunk before each descent.
- Keep your whole foot planted.
- Track your knees over your toes.
Common mistakes
- Supporting the bar with your handsLet your shoulders carry the load, using your fingers only to steady the bar.
- Elbows dropping during the ascentReduce the weight until you can keep your upper arms close to horizontal throughout the repetition.
- Hips shooting up firstRise with your chest and hips together rather than tipping forward to finish the lift.
- Bouncing out of the bottomUse a controlled descent with a smooth change of direction.
Safety
Heavy loads or fatigue can pull your torso forward, increasing strain on your back and wrists. A failed repetition can trap you beneath the bar if safety supports are absent or too low.
- Set safety supports just below your lowest bar position, testing their height with an empty bar.
- Warm up with light sets before gradually adding weight.
- End the set before you lose control of the bar or your posture.
- Touch both rack uprights with the bar before lowering it onto the hooks.
If wrist, shoulder, knee, or back discomfort prevents a comfortable repetition, choose a lighter variation or seek advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar
- Bumper Plate
- Knee Sleeves (optional)
- Lifting Belt (optional)
- Lifting Straps (optional)
- Olympic Weightlifting Barbell
- Power Rack
- Rack Safety Supports
- Wrist Wraps (optional)
Sets and reps
- Sets
- 3
- Target
- 5–8 reps
- Rest
- 3 min
Choose a weight that leaves about two controlled repetitions in reserve.