How to Do Front Squat: Muscles Worked & Proper Form

Muscles Worked in Front Squats

Primary muscles worked:

• Quads
• Glutes
• Adductors
• Lower Back

Secondary muscles worked:

• Calves

How to Front Squat with Proper Form

1. Grip the bar slightly wider than shoulder-width. Step forward and place the bar on the front of your shoulders: on top of your clavicles, and tight against your throat.
2. Inhale and brace your core slightly, and unrack the bar.
3. Take two steps back, and adjust your foot position.
4. Squat as deep as possible with good technique.
5. With control, stop and reverse the movement, extending your hips and legs again.
6. Exhale on the way up or exchange air in the top position.
7. Breathe in and repeat for reps.

Commentary

The front squat is a variation of the barbell squat. This exercise shifts more work to your quadriceps, and also your back muscles have to work against a longer moment arm. The exercise mimics the catch position of a clean, and it is therefore a common exercise among Olympic weightlifters.

Because the center of gravity is shifted forward compared to a regular squat, many find it easier to get deep in the front squat. However, the mobility demands increase in other joints, such as your ankles (which can be helped by lifting shoes with a raised heel) and in your shoulders and wrists. The latter might be solved by using an alternate grip: either by crossing your lower arms and placing your hands on top of the bar or by pulling lifting straps around the bar and holding onto these.