Front Squat

Front Squat How To

Why do it?

Front Squat is a more advanced variation of the Back Squat that puts extra emphasis on your quadriceps and requires more mobility, especially around the shoulders and wrist. The upright posture can help with injury prevention compared to Back Squat.

Form Check

Parallel (at least) Stable footing Knees locked One attempt (no repeat bouncing)
Back To Front Squat Standards

Instructions

  1. Begin with the barbell on a rack at shoulder height
  2. Rest the barbell on your shoulders and cross your arms to hold it in place with your hands (you can also rest the barbell on your hands like a Power Clean)
  3. Stand up to lift it off the rack
  4. Step back with each leg until you are clear of the rack, setting up your footing for the lift
Front Squat
  1. Lower yourself until your thighs are at most parallel to the floor
Front Squat
  1. Raise yourself back up to standing
Front Squat
  1. Step forward to rerack the barbell

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