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Front Squat

A great lower-body exercise that targets your quads and core while improving posture and flexibility.

A front-loaded squat that focuses on building quads, glutes, and core strength, while also improving posture.

See all variants of this movement→
How to doTips
Body Part
Legs
Level
Intermediate
Muscles
Quads
Glutes
Core
Modality
Compound
Direction
Push
Equipment
Barbell
Goal
Strength
,
Hypertrophy

How to do:

  1. Stand with your feet shoulder-width apart and hold the barbell across your shoulders, keeping your elbows high.
  2. Keep your chest up and your core engaged.
  3. Lower your hips into a squat by bending your knees while keeping your back straight.
  4. Go down until your thighs are parallel to the floor.
  5. Push through your heels to return to the starting position.
  6. Repeat for 8-12 reps.
  7. Perform 3-4 sets.

Tips:

  • Keep your elbows up to prevent the bar from falling forward.
  • Maintain a neutral spine throughout the movement.
  • Engage your core for stability.
  • Start with a lighter weight if you're new to front squats.

Similar Exercises

Squat
Bulgarian Split Squat
Dumbbell Jump Squat
Skater Squat
Stalled Squat
Wall Sit

Related Guides

What Muscles Do Squats Work? (Complete Breakdown)
Best Quad Exercises Ranked for Size and Strength (2026 Guide)
Squat: Back vs Front vs Goblet vs Bulgarian Split — Which Variation Builds the Best Legs?
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