Squat (Barbell Back Squat)
Same movement pattern
Front squat
The front squat is a barbell squat with the bar on the front of your shoulders. The front load keeps your torso more upright than in a back squat and puts a lot of the work on the quads.
- Advanced
- Compound
- Barbell + Weight plates + Squat rack
- quads
- glutes
Left: start position. Right: end position. Orange: the muscles that work.
How to do the front squat
- Set the bar in a rack at about upper-chest height. Step under it and rest it on the front of your shoulders, close to your throat.
- Hold the bar with a loose fingertip grip just outside your shoulders and lift your elbows high.
- Lift the bar out of the rack and step back. Set your feet about shoulder-width apart with your toes turned out a little.
- Take a big breath and brace your abs hard.Breathe
- Sit straight down between your heels. Keep your chest up and your elbows high.
- Go as deep as you can with a neutral back and your heels on the floor.
- Drive up through your whole foot until you stand tall. Lead with your elbows so that the bar stays on your shoulders.
Breathing. Take a big breath and brace before each rep. Hold it on the way down and through the hardest part of the drive up, then breathe out at the top.
Tips
- If your wrists cannot reach the rack position, try the cross-arm grip or lifting straps around the bar.
- Practice with the empty bar until the rack position feels steady.
Muscles worked
The front squat works mainly the quads and glutes.
- Quads (main muscle)
- Glutes (main muscle)
- Abs (core) (also works)
- Upper back (also works)
- Lower back (also works)
| Muscle | Role |
|---|---|
| Quads | Main mover. They straighten the knees out of the deep bottom position. |
| Glutes | Extend the hip as you stand up, most of all out of the bottom. |
| Upper back (also works) | Holds the elbows up and the chest high, so the bar does not roll forward off your shoulders. |
| Abs (core) (also works) | Braces the trunk against the load in front of you. A weak brace makes your torso fold forward. |
| Lower back (also works) | Keeps the spine in a neutral position for the whole rep. |
Sets, reps and rest
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginner (first weeks) | 3 | 5-10 reps | 2 min |
| Build muscle | 3 | 8-10 reps | 2 min |
| Get stronger | 4 | 4-6 reps | 3 min |
| General fitness | 3 | 5-10 reps | 2 min |
| Fat loss (with more daily activity) | 3 | 5-10 reps | 2 min |
These numbers come from the same rules as the Oh My Coach app, with this exercise as the first main lift of the day. Use a load that leaves 1 to 3 reps in reserve. When you reach the top of the range in every set, add a little load or move to the harder version (double progression). What is double progression?
Common mistakes
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Elbows dropping
Why it matters: The bar rolls forward, your upper back rounds and you can lose the bar.
Fix: Think "elbows up" as you start the drive. Work on wrist and upper-back mobility if the rack position is hard.
-
A full-hand death grip
Why it matters: A tight grip pulls the elbows down and strains the wrists.
Fix: Keep only your fingertips under the bar. The bar rests on your shoulders, not in your hands.
-
Heels lifting
Why it matters: Your weight shifts to the toes, so balance gets worse and the knees take extra stress.
Fix: Keep your weight over the middle of the foot. Squat only as deep as you can with your heels down.
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Hips rising first
Why it matters: The squat turns into a good morning and the bar tips forward.
Fix: Drive your chest and elbows up at the same rate as your hips.
Make it easier or harder
This exercise gets harder with load. When every set reaches the top of the rep range with good form, add the smallest weight step you have. To make it easier, use less load or a shorter range of motion while you learn the movement.
Alternatives
Same main muscle and the same movement pattern first, from the same rules as the app's swap list.
Goblet Squat (Dumbbell)
Same movement pattern
Kettlebell goblet squat
Same movement pattern
Full guide coming soon
Leg press
Same movement pattern
Hack squat
Same movement pattern
Bodyweight squat
Same movement pattern
What you need
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Take care if
This exercise loads the knee, wrist and lower back. If your knee hurts, stop. Options that do not load the knee in the same way: Chair squat. For pain that does not go away, see a doctor or a physiotherapist.
If your knee, wrist or lower back hurts, stop the set. Try a goblet squat with a dumbbell instead.
Compared with
Questions
Is the front squat better than the back squat?
Neither is better for everyone. In a study of trained lifters, the front squat gave similar overall muscle activity to the back squat, with lower compressive forces and moments at the knee. You will usually lift less weight in the front squat.
What muscles does the front squat work?
It works mainly the quads and glutes. The upper back holds the bar in place, and the abs and lower back keep the torso upright.
Why do my wrists hurt in the front squat?
The rack position needs wrist and shoulder mobility. Use a looser fingertip grip, widen your hands a little, or switch to the cross-arm grip.
Why is the front squat hard to learn?
You must hold the bar, keep your elbows up and stay upright at the same time. Most people need a few sessions with a light bar before the rack position feels natural.