The front squat is a compound resistance exercise where a loaded barbell rests across the front of the shoulders and clavicles. This anterior bar placement fundamentally changes the body’s biomechanics compared to a traditional back squat. Keeping the torso upright to prevent the bar from rolling forward places a substantial demand on core stability and the quadriceps muscles. This makes the front squat a highly effective movement for developing strength in the anterior chain and reinforcing proper upright squatting mechanics.
Establishing the Rack Position
The rack position is the defining and most technically challenging aspect of the front squat. The bar must be supported by a “shelf” created by the shoulders and upper chest, not held primarily by the hands. The most common technique is the clean grip, where the lifter places the barbell high on the anterior deltoids and clavicles. The fingers only need to apply light pressure, usually with two or three fingers hooking the bar, to prevent lateral movement.
A high elbow position is necessary to create and maintain this shoulder shelf throughout the entire movement. The elbows must point forward and remain elevated, ideally parallel to the floor, to ensure the bar is secured against the body. If the elbows drop, the shelf collapses, and the bar will roll forward, forcing the lifter to lean over and compromise form. This high-elbow position requires adequate wrist, triceps, and thoracic spine mobility, which can be a limiting factor for some individuals.
For lifters with limited wrist or shoulder mobility, the cross-arm grip provides a viable alternative. In this position, the arms are crossed over the bar, with the hands placed on the opposite shoulder to secure the barbell. While it removes the wrist strain, the cross-arm grip still necessitates a high elbow position to properly secure the bar.
Proper Stance and Movement Execution
The proper stance for the front squat is generally more narrow than a back squat, typically set at about hip-width or slightly wider, with the toes pointed slightly outward. This narrower base facilitates the vertical descent mandated by the bar’s anterior position. Before initiating the movement, the lifter must take a deep breath to brace the core, creating intra-abdominal pressure to stabilize the torso and maintain upright spinal alignment.
The movement begins by simultaneously bending at the hips and knees, focusing on dropping the hips straight down between the heels. This differs significantly from the back squat, where the hips typically push backward first. Keeping the torso as vertical as possible is paramount, achieved by consciously driving the elbows up and keeping the chest elevated. The knees should track directly over the feet, following the line of the toes.
The descent should continue until the crease of the hip drops below the top of the knee, achieving the depth required for a full squat. This deep position ensures maximum engagement of the quadriceps and glutes. To ascend, the lifter drives upward, pushing the feet into the floor through the midfoot and heel. The goal is to maintain the vertical torso angle and high elbows, driving the bar straight up until the knees and hips are fully extended.
Identifying and Correcting Common Form Errors
Elbow Drop
One of the most common errors is the dropping of the elbows, which immediately compromises the rack position and causes the bar to shift forward. This fault can be corrected by using the cue to “point the elbows at the wall in front of you” throughout the entire set. Practicing this movement with a lighter weight or even an empty bar can help reinforce the necessary upper back and shoulder girdle tension.
Excessive Torso Lean
Another frequent mistake is allowing the torso to lean excessively forward during the descent or ascent, which is often a result of poor ankle or hip mobility. When the lifter leans forward, the exercise shifts from a quad-dominant movement to one that overloads the lower back. To fix this, the lifter should focus on ankle dorsiflexion and hip flexor mobility drills prior to lifting, or simply reduce the weight being used until the vertical torso can be maintained.
Bar Instability
The bar rolling off the shoulders is a consequence of either the elbows dropping or an insufficient “shelf.” If the bar is not secured high on the collarbone and shoulders, it will inevitably roll down the chest, particularly as the lifter begins to fatigue. The immediate correction is to ensure a tight, braced core and actively pull the shoulder blades together and down, creating a stable platform for the barbell to rest upon.