Front Squat
How to do it
- Set the bar at shoulder height. Cross your arms and rest the bar on your front shoulders, elbows pointed high.
- Unrack, step back, feet shoulder-width.
- Keeping your elbows up, sit straight down between your feet.
- Drive up, keeping the bar over mid-foot the whole way.
- If your elbows drop, the bar rolls forward - stop the set.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Quads 100%
- Glutes 40%
- Adductors (inner thigh) 40%
- Abs 30%
- Lower back / erectors 25%
- Obliques 15%
- Hamstrings 10%
- Calves 10%
Other ways to train this
-
Barbell Squat
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Leg Press
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Hack Squat
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Goblet Squat
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Smith Machine Squat
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Box Squat
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Bodyweight Squat
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Jump Squat
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Kettlebell Front Squat
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Band Squat
Photos and form cues from free-exercise-db, released into the public domain.
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