The front squat is a highly effective compound strength exercise that differs from the traditional back squat primarily in the placement of the barbell. With the weight resting across the front of the shoulders, this variation fundamentally changes the body’s mechanics. It necessitates a more upright torso, which places a reduced shear force on the lumbar spine compared to the back squat. This shift makes the front squat an excellent tool for developing lower body strength while demanding a high degree of core and upper back stability.
Mastering the Front Rack Grip
The first step in executing a proper front squat is establishing a secure and comfortable front rack position, as this setup dictates the safety and success of the entire lift. The bar must rest on the “shelf” created by the anterior deltoids and collarbones, not the hands or wrists. The hands’ goal is simply to keep the bar from rolling forward and off this shelf.
The most common and preferred method is the clean grip, where the lifter uses an open-hand grip with only the fingertips—typically two or three—contacting the bar. This grip requires significant mobility in the wrists, elbows, and thoracic spine to allow the elbows to be driven high and forward, ideally parallel to the floor. Keeping the elbows elevated is non-negotiable; if they drop, the bar’s balance shifts, forcing the torso to lean forward and potentially leading to a failed lift.
When mobility restrictions prevent a proper clean grip, the cross-arm grip serves as an effective alternative. In this variation, the arms are crossed in front of the chest, and the hands rest on the bar to hold it against the shoulders. While this grip is easier on the joints, it offers less control and can make it harder to maintain a fully upright chest with heavier loads. Regardless of the grip chosen, the focus must remain on actively pushing the elbows forward to maintain the structural shelf.
Step-by-Step Execution
After establishing a secure front rack, the actual movement begins with a precise walkout and stance setup. Step back from the rack with controlled, short steps, setting the feet slightly narrower than a back squat stance, typically around shoulder-width apart, with toes pointed slightly outward (10-30 degrees). Before initiating the descent, take a deep breath into the abdomen and brace the core to create 360-degree tension around the midsection.
The descent begins by simultaneously breaking at the hips and the knees, focusing on sitting straight down rather than pushing the hips back. The torso must remain as vertical as possible throughout this phase, which differentiates it from the back squat. Actively pushing the knees outward, in line with the toes, helps maintain hip and ankle alignment and allows the torso to stay upright.
Continue lowering until the crease of the hip is below the top of the knee, achieving full depth. Maintain constant tension in the upper back and ensure the elbows do not drop during the bottom position. The ascent is initiated by driving through the mid-foot and heels, pushing the floor away while maintaining the upright torso angle. Drive the hips and knees to full extension at the top of the movement to complete the repetition, ensuring the elbows remain elevated until the bar is returned to the rack.
Anatomy of the Movement
The anterior bar placement of the front squat significantly alters the distribution of muscular work compared to other squat variations. This exercise is notably quadriceps-dominant, with a high degree of activation in the muscles on the front of the thigh, particularly the vastus medialis. The necessity of maintaining a vertical torso shifts the load directly down through the quads, making it a superior builder of these muscles.
The front squat also places a high demand on the core musculature, functioning as a challenging anti-extension exercise. The abdominals and spinal erectors must work intensely to prevent the bar from pulling the torso forward and causing the upper back to round. The upper back stabilizers, including the traps and rear deltoids, are highly engaged to maintain the integrity of the front rack position throughout the movement. The glutes and hamstrings are active as hip extensors, but their contribution is secondary to the quadriceps due to the upright posture.
Troubleshooting Common Form Issues
One of the most frequent errors in the front squat is the dropping of the elbows, which immediately compromises the bar path and causes the torso to pitch forward. To correct this, lifters must constantly cue themselves to drive the elbows up and forward, especially during the descent. This action helps to keep the chest elevated and the bar securely positioned over the mid-foot.
Another common issue is the rounding of the upper back, often a sign of insufficient thoracic spine mobility or a lack of upper back engagement. Focusing on a solid core brace and actively trying to “expand the chest” before the descent can help maintain a neutral spine position.
Addressing Mobility Limitations
If the bar consistently falls forward or the lifter loses balance, it often points to inadequate ankle mobility, which prevents the knees from tracking forward enough. Mobility drills or temporarily elevating the heels with small plates can help the lifter maintain an upright posture and achieve full depth.
An inability to reach the required depth (hip crease below the knee) is frequently a result of poor hip or ankle flexibility. Working on targeted mobility exercises is the long-term solution. Ensuring the feet are set at a comfortable width and the knees are pushed out can help the lifter access greater range of motion without the torso collapsing forward.