Front squat
A squat with the bar racked on the front of the shoulders, which keeps the torso upright and loads the quads.
- Muscle group: Legs
- Equipment: Barbell
- Difficulty: Advanced
Also known as: Barbell front squat, Front squat med stang, Frontsquat
How to do it
- Rest the bar on your front shoulders with elbows high, using a rack and safety stops.
- Brace, then sit straight down with knees tracking over the toes.
- Drive up while keeping the elbows high and the chest tall.
Common mistakes
- Elbows dropping so the bar rolls forward.
- Heavy loading before the rack position feels secure.
Alternatives
Watch a video demonstration on YouTube
“✅ The PERFECT Front Squat” by Andrew Kwong (DeltaBolic) (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.