- An upright, quad-focused squat that also builds a strong upper back
- The bar sits on your shoulders, not in your hands, with elbows high
- If a rep fails, let the bar fall forward and step back
- 3 to 5 sets of 3 to 5 reps suits most people
- Level
- Intermediate
- Trains
- Quadriceps, Glutes, Adductors, Upper back, Core
- Kit
- Barbell, Squat rack, Weight plates
What the front squat trains and why it is worth doing
Holding the bar in front shifts the load forward, so you have to stay upright to keep it there. That makes the front squat quad-dominant, and it hammers the upper back and trunk muscles that stop you folding forward. Most people lift noticeably less than on a back squat, which is normal.
Because the load sits in front, many lifters find it kinder to the lower back. It also builds the rack position you need for cleans and thrusters, and the upright posture carries straight over to wall balls in HYROX.
How to do a front squat
- Set the bar in the rack at roughly shoulder height.
- Step in so the bar sits on the front of your shoulders, lightly touching your throat. Take a grip just outside shoulder width with your fingertips under the bar; you do not need a full grip.
- Drive your elbows forward and up until your upper arms are close to parallel with the floor. The bar rests on your shoulders, not your hands.
- Unrack, take two short steps back and set your feet about shoulder width apart with your toes turned out slightly.
- Breathe in, brace your trunk and keep your elbows high as you sit straight down between your heels.
- Go as deep as you can while staying upright, then stand up by driving your elbows up and pushing the floor away at the same time.
- If you lose the bar forward, push it away in front of you and step back. Never try to rescue a failed front squat.
Common front squat mistakes
- Elbows dropping. This is the main reason the bar rolls forward. Think elbows up at every point, especially coming out of the bottom.
- Holding the bar with a full grip. If your wrists or triceps are stiff, a full grip drags your elbows down. Use fingertips, or a cross-arm grip while you work on mobility.
- Tipping forward on the way up. Usually the weight is too heavy or your upper back is tiring. Drop the load and add rows and upper back work.
- Heels lifting. Small plates under your heels or weightlifting shoes help if your ankles are stiff.
Easier and harder versions
- Easier: the goblet squat, which teaches the same upright position with a dumbbell or kettlebell.
- Easier: a cross-arm front squat, arms folded over the bar, or lifting straps looped around the bar as handles if your wrists are stiff.
- Harder: a paused front squat with a two to three second hold at the bottom.
- Harder: the thruster, which adds a press overhead out of the bottom and turns the lift into a conditioning tool.
How to programme the front squat
For strength, 3 to 5 sets of 3 to 5 reps works well, with 2 to 3 minutes' rest. Your upper back usually gives out before your legs on long sets, so 6 to 8 reps is a sensible upper limit for most people.
Use it as your main squat on one lower body day, or as a second squat in the week alongside the back squat. Stiff wrists and lats often limit the rack position, so a few minutes of mobility for lifting beforehand pays off.
Every class at Lycan Strength is scalable, so if you want a coach to look at your rack position, check the class timetable for Lower and Full Body sessions.
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Questions
Is the front squat better than the back squat?
Neither is better overall. The front squat keeps you upright and targets the quads, while the back squat usually lets you lift more. Most people benefit from doing both across a training year.
Why do my wrists hurt in the front squat?
Usually stiff wrists, lats or triceps force you to hold the bar in your hands. Use a fingertip or cross-arm grip and work on mobility, and if the pain lingers see our guide to [wrist pain in the gym](/physiotherapy/conditions/wrist-pain/).
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
