The front squat places the barbell on the front delts, forcing a more upright torso and greater quad demand than the back squat. It's a prerequisite for clean and jerk and a premier quad-builder.
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Form Guide
Step-by-step: Front Squat
1Bar rests on the shelf created by your front delts and shoulders. Keep elbows high throughout.
2Grip: clean grip (3 fingers around bar, elbows up high) or cross-arm for those with limited wrist mobility.
3Most upright torso of any squat variation — your elbows drive that.
4Squat below parallel, knees track over toes as always.
5If elbows drop, the bar tips forward and the movement fails. Elbows up is the whole lift.
Common Mistakes
What most people get wrong
Elbows dropping: the fundamental failure point. Practice empty-bar elbow discipline first.
Heels rising: front squats demand more ankle mobility than back squats.
Too much forward lean: usually caused by weak upper back. Strengthen with overhead press and rows.
Programming
How to program the Front Squat
3–5 sets of 3–6 reps for strength; 3–4 sets of 6–10 reps for hypertrophy. The front squat typically handles 70–85% of what you back squat. Excellent for Olympic athletes or trainees wanting maximum quad emphasis.