Front Squat: The Ultimate Guide

Quadriceps Emphasis

The upright torso position shifts greater emphasis to the quadriceps compared to back squats, making it superior for front thigh development.

Reduced Lower Back Stress

The more vertical back angle significantly decreases compressive and shear forces on the lumbar spine compared to back squats.

Core Strengthening

The anterior bar position creates a substantial anti-flexion demand on the core musculature, developing functional abdominal and back strength.

Improved Posture

Regular front squatting strengthens the upper back muscles that support proper spinal alignment and shoulder positioning.

Carryover to Athletics

The movement closely mimics athletic positions and lifting mechanics found in sports and daily activities.

Accessibility Alternative

Provides an effective squatting option for those with shoulder mobility limitations that restrict back squat performance.

Setup

• Set the barbell in a rack at approximately upper chest height.
• Approach the bar with feet hip-width apart, positioning yourself directly under the barbell.
• Place your fingertips under the bar outside shoulder width with elbows high (clean grip), or cross your arms to create a shelf with the front delts (cross-arm grip).
• Step forward to bring the bar across the front of your shoulders, resting on the front deltoids and clavicles.
• Lift your elbows high to create a secure "shelf" for the bar—elbows should point forward and up, parallel to the floor.
• Step back from the rack with controlled steps, establishing a squat stance with feet shoulder-width or slightly wider apart.
• Position feet with toes pointing slightly outward (10-30 degrees based on individual anatomy).
• Distribute weight evenly across the entire foot, with pressure through the mid-foot.
• Brace your core and maintain a tall chest position before initiating the descent.

Descent

• Take a deep breath into your diaphragm and brace your core, creating 360-degree tension around your midsection.
• Initiate the movement by breaking simultaneously at the hips and knees.
• Descend by pushing your hips back slightly while allowing your knees to track in line with your toes.
• Keep your torso as upright as possible throughout the descent—significantly more vertical than in a back squat.
• Maintain high elbows and a tight upper back to prevent the bar from rolling forward.
• Control the eccentric portion, taking 2-3 seconds for a controlled lowering phase.
• Descend until your thighs are at least parallel to the floor, or deeper if mobility allows and goals require.
• At the bottom position, ensure your weight remains distributed across the mid-foot, avoiding excessive forward weight shift.

Ascent

• Maintain core tension and upper back tightness at the bottom position.
• Initiate the ascent by driving your feet into the floor, thinking about pushing the floor away.
• Keep your chest up and elbows high throughout the entire movement.
• Drive through the mid-foot and heel, avoiding shifting weight forward to the toes.
• Extend your knees and hips simultaneously while maintaining an upright torso.
• Exhale forcefully near the top portion of the lift (avoid exhaling at the bottom which can reduce stability).
• Return to the starting position with hips and knees fully extended, maintaining proper bar position.
• Repeat for the desired number of repetitions, or rack the bar by stepping forward with control and replacing it on the supports.

Dropping the Elbows

Allowing the elbows to drop causes the barbell to roll forward and the torso to lean, compromising form and safety. Actively focus on keeping your elbows high throughout the entire movement, pointing them forward and slightly upward. Envision trying to point your elbows at the wall in front of you. If maintaining elbow position is challenging, it may indicate insufficient upper back strength or thoracic mobility. Consider supplementary exercises like thoracic extensions over a foam roller and front rack holds to improve these qualities. Additionally, using a cross-arm grip temporarily can help build confidence while developing the mobility for the clean grip.

Excessive Forward Lean

Leaning forward too much shifts emphasis away from the quadriceps and can cause the bar to roll forward. Maintain a more upright torso angle by imagining a string pulling your chest up toward the ceiling. If you find yourself consistently leaning forward, it may indicate ankle mobility limitations. Try elevating your heels slightly on weight plates or wearing weightlifting shoes with a raised heel to improve positioning. Additionally, focus on initiating the squat by breaking at the knees slightly before the hips, which encourages a more vertical shin and torso angle. Strengthening your upper back with exercises like rows and face pulls can also improve your ability to stay upright.

Weight Shifting Forward onto Toes

Allowing your weight to shift to the front of your feet reduces stability and power output. Focus on maintaining pressure through the mid-foot throughout the entire movement. Visualize screwing your feet into the floor to create a stable base. Practice with lighter weights, concentrating on feeling three points of contact with the ground—the ball of your foot, the little toe, and the heel. If forward weight shift persists, check your ankle mobility and consider placing small weight plates under your heels temporarily while working on mobility. Also examine whether you're initiating the movement by breaking at the hips excessively, which can shift your center of gravity forward.

Insufficient Depth

Not squatting deep enough (at least to parallel) limits muscle development and range of motion benefits. Work on gradually increasing squat depth while maintaining proper form. If mobility is limiting your depth, incorporate specific hip and ankle mobility drills into your warm-up routine. Consider using box squats as a depth gauge, gradually decreasing box height as mobility improves. Front squats typically allow for greater depth than back squats due to the more upright torso position, so focus on taking advantage of this benefit. Remember that proper depth is achieved when the crease of the hip drops below the top of the knee, not by looking at knee angle alone.

Wrist Pain with Clean Grip

Excessive wrist extension when using the clean grip can cause discomfort and limit performance. Instead of forcing your hands into a full grip on the bar, use a "fingertip grip" where only your fingers contact the bar, with the bar resting on your deltoids and clavicles. Ensure the bar sits on the "meat" of your shoulders, not directly on bone. Consider using wrist wraps for additional support during the learning phase. Gradually work on wrist and forearm flexibility with specific stretches. If wrist pain persists despite these adjustments, consider using the cross-arm grip or specialized straps designed for front squats until mobility improves.