Front Squat

Free Weights / Intermediate

4 ratings

Equipment Needed

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 139.43 lb
    average weight
  • 374.79 lb
    best weight
  • 170
    times logged
  • #70
    popularity rank

Average Sitewide Front Squat Weight

  • 152.91 lb
    average weight
  • 374.79 lb
    best weight
  • 121
    times logged
  • #55
    popularity rank

Average Male Front Squat Weight

  • 92.96 lb
    average weight
  • 205.03 lb
    best weight
  • 31
    times logged
  • #139
    popularity rank

Average Female Front Squat Weight

How to do the Front Squat:

Muscles Worked

Calves secondary Glutes secondary Hamstrings secondary Quads primary Muscles diagram

Details

The front squat is a free weights exercise that primarily targets the quads and to a lesser degree also targets the calves, glutes, and hamstrings ...more

The front squat is a free weights exercise that primarily targets the quads and to a lesser degree also targets the calves, glutes, and hamstrings.

The only front squat equipment that you really need is the following: barbell. There are however many different front squat variations that you can try out that may require different types of front squat equipment or maye even require no equipment at all.

Learning proper front squat form is easy with the step by step front squat instructions, front squat tips, and the instructional front squat technique video on this page. The front squat is a push exercise for those with a intermediate level of physical fitness and exercise experience. Watch the front squat video, learn how to do the front squat, and then be sure and browse through the front squat workouts on our workout plans page!

Tips

  1. Keep your head up at all times; looking down will put you off balance.
  2. Perform with BACK STRAIGHT. It is a must that this exercise be done with a naturally curved back and head facing up or straight forward throughout movement.
  3. Be sure to bend at your knees just as if you were sitting down. Try not to push knees outward.
  4. If barbell is uncomfortable resting on shoulders, use a barbell pad or place a towel on front of shoulders.

Variations

  1. Put a small block under your heels to improve your balance.
  2. Perform on a balancing ball for maximum workout.
  3. Hold squat at bottom position for a substantial amount of time before raising back up to starting position. Can also be performed with back against a wall.

Types

  • Force Type: Push
  • Mechanics Type: Compound

4 Reviews

  • TylerS
    over 3 years ago
    #

    I have a hard time getting my arms set up properly for these. I think I just need to work on my flexibility more. It might be a major problem that my upper body is significantly weaker than my lower body.

    It targets slightly different areas than the traditional squat. I don't really like these very much, mostly because I find them incredibly uncomfortable all around.

    • janaka
      over 3 years ago
      #

      Nevertheless,, I think its very important functional exercise.. you need to have a great degree of flexibility and core strength for them.. in my opinion front squat is a must.

  • coop567
    over 1 year ago
    #

    I've heard a better way to do these is with straps round the bar and holding the straps above the bar, as you're extending wrists and stressing elbows less

  • JoelJonathan
    over 1 year ago
    #

    When I first started doing the front squat, my wrist flexibility was a huge issue. I first started out doing front squats with straps like this: http://i1.ytimg.com/vi/bIVKa7EfcMU/maxresdefault.jpg

    Eventually though, after working on my wrist flexibility, I was able to do the regular front squat grip like this: http://stronglifts.com/wp-content/uploads/rack-position.jpg

    Now, my front squat grip feels great and I can kind of "swing right under the bar" and into place like TonyGentilcore advocates in his group: which, BTW, he has a great front squat technique video available in his members only group here: http://www.weighttraining.com/groups/tony-gentilcore

    The front squat is a CrossFit staple now, but I can honestly say that I've realized the many front squat benefits long ago. The grip may feel kind of weird at first, but stick with it!!!

    I would never have thought I would say this, but if I had to choose the front squat vs the back squat, and I could only choose one, then I would maybe even choose the front squat as the best for me. To me it feels like a much more athletic movement, its great for the core and upper back, and it's a good foundational movement for the other more advanced Olympic lifts since you are getting comfortable with holding the bar in the front rack position.

    I would strongly encourage you to use front squats in your workouts if you can and even if the movement feels a little strange at first then progress up to it by doing some front dumbbell squats, some double kettlebell front squats, front squats with wrist straps, etc. Get started doing some front squats!!! :)

Equipment Needed

Tips

  1. Keep your head up at all times; looking down will put you off balance.
  2. Perform with BACK STRAIGHT. It is a must that this exercise be done with a naturally curved back and head facing up or straight forward throughout movement.
  3. Be sure to bend at your knees just as if you were sitting down. Try not to push knees outward.
  4. If barbell is uncomfortable resting on shoulders, use a barbell pad or place a towel on front of shoulders.

Variations

  1. Put a small block under your heels to improve your balance.
  2. Perform on a balancing ball for maximum workout.
  3. Hold squat at bottom position for a substantial amount of time before raising back up to starting position. Can also be performed with back against a wall.

Types

  • Force Type: Push
  • Mechanics Type: Compound