Compound — lower body

Front Squat

Barbell

The front squat places more emphasis on the quadriceps and core than the back squat. It demands good ankle and shoulder mobility and is an excellent addition to any strength program.

The front squat is the most honest lower-body lift there is: put the bar in front and any breakdown in position ends the set immediately, because the bar simply falls. That self-limiting quality makes it a superb teacher, and the upright torso means the quads and upper back take work the back squat spreads elsewhere.

Technique

1. 1The bar rests on your front delts and collarbone — not in your hands
2. 2Point your elbows forward and high — this keeps your torso upright
3. 3Drive your knees forward over your toes at the bottom
4. 4Keep your chest up — if the elbows drop, the back collapses
5. 5Most people use a shorter, narrower stance than in the back squat

Common mistakes

• Gripping the bar in the hands instead of resting it on the shoulders

  Fix: The shelf is your front delts, not your fingers. Fingers only stop it rolling — two or three are enough.

• Elbows dropping during the ascent

  Fix: The moment the elbows fall, the bar rolls forward and the back rounds. Drive the elbows up hard as you stand.

• Assuming poor wrist flexibility means you cannot front squat

  Fix: Use a cross-arm grip or lifting straps. Wrist mobility limits the grip, not the squat.

• Using back-squat stance and depth

  Fix: Front squats usually want a slightly narrower stance and more upright descent. Copying your back squat setup fights the lift.

Sets and reps

How to progress

Expect roughly 80–85% of your back squat once technique settles. Progress in 2.5 kg steps and prioritise position over load — a front squat that turns into a good morning has stopped being a front squat. Upper-back strength is usually the limiting factor, so rows and cleans carry over well.

Variations

• Cross-arm front squat

  Arms crossed over the bar. Much easier on the wrists, slightly less secure under maximal loads.

• Zombie squat

  Arms straight out, no hands. Brutal feedback on elbow position — if they drop, you lose the bar.

• Goblet squat

  The same front-loaded pattern with a dumbbell, and the best place to learn it.

Frequently asked questions