How to Front Squat

About the Front Squat

The traditional barbell back squat is often regarded as the king of all exercises due to the large number of muscles which are recruited during the lift. It’s somewhat less famous cousin, the front squat, is equally as effective, and may be a better choice for some athletes.

As we would expect from a squat; the quadriceps, glutes, hamstrings, and to a lesser extent; the core and calves, are all targeted. However, due to the line of resistance being placed further forward compared to the back squat, greater torque is placed on the knee and therefore the emphasis is greater placed on the quadriceps during the front squat. Athletes who experience back problems also commonly perform the front squat as an alternative to the back squat, with less pressure placed on the spine.

How to perform


  1. Place a barbell on a rack, add the required weight and place on the safety collars
  2. Position the bar across the front of the shoulders, crossing your arms to grasp the bar with your hands for stability (there are other methods of gripping the bar, find a way which suits you)
  3. Dismount the bar from the rack and take a step or two backwards. Take a slightly wider than shoulder width stance, with torso erect


  1. Squat down, keeping the torso erect and back straight
  2. Once your thighs reach parallel with the ground, extend your legs and hips to return to the starting position
  3. Repeat for the desired number of repetitions

Other Leg Exercises