VideoFront Squat
Learn how to do front squat with a clear setup, controlled movement, and a technique you can repeat.
Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.
How to do front squat
- Start by standing with your feet shoulder-width apart, toes slightly turned out.
- Hold the barbell in front of your shoulders, resting it on your collarbone and shoulders.
- Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees.
- Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Front Squat: muscles worked
Primary focus: quadriceps and glutes. Supporting muscles: Core.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do front squat?
Start by standing with your feet shoulder-width apart, toes slightly turned out. Hold the barbell in front of your shoulders, resting it on your collarbone and shoulders. Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees.
What muscles does front squat work?
Front Squat primarily trains the quadriceps and glutes, with the core contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for front squat?
Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight.
What can I do instead of front squat?
Related options include Barbell Squat, Front Barbell Squat, Front Barbell Squat To A Bench. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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