quads intermediateAI Tracked

Front Squat

Barbell front squat. More quad-dominant than back squat, demands core stability. Builds strength and size in the quads and supporting muscles. Engages multiple muscle groups for efficient training. Develops functional strength that transfers to daily activities.

How to Do Front Squat: Step by Step

  1. Bar in front rack position on shoulders
  2. Elbows high, upper arms parallel to floor
  3. Sit straight down, knees forward over toes
  4. Keep torso as upright as possible

Common Mistakes to Avoid

  • Elbows dropping — lose the bar forward
  • Not hitting depth
  • Rounding upper back

Front Squat Tips

  • Focus on the mind-muscle connection — think about the target muscle working
  • Control both the lifting and lowering phases for maximum muscle activation
  • Use a tempo of 2 seconds up, 1 second pause, 2 seconds down for best results

Muscles Worked

quadscoreglutes
Equipment barbell, squat rack
Tracking Count reps

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