Muscles Worked
Learn more in the Quads training guide →
Primary
Quads
Secondary
Glutes
Core
Upper Back
Highlighted muscles
How To Perform
- 1 Position the bar in the front rack position — across the front delts, elbows high.
- 2 Feet shoulder-width, toes out.
- 3 Descend maintaining an extremely upright torso.
- 4 Drive back up keeping the elbows high throughout.
Form Cues
- ✓ Elbows must stay high throughout — if they drop, the bar will roll forward.
- ✓ More upright than a back squat — your torso should remain nearly vertical.
Common Mistakes
- ✗ Elbows dropping.
- ✗ Excessive forward lean.
- ✗ Bar rolling off the shoulders.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Front Squat, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
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Where This Exercise Fits
FAQ
How many sets of Front Squat should I do?
3–4 sets of 4–8 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for quads. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Front Squat target?
Front Squat primarily targets the Quads. Secondary muscles include Glutes, Core, Upper Back.
Is Front Squat good for beginners?
Front Squat is an advanced exercise. Develop solid technique on simpler movements before attempting it.
How much rest between sets?
For Front Squat, 3 min of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.