Front Squat

More upright torso: more quad emphasis and less lower-back stress than the back squat.

• Compound
• Barbell
• Advanced

How to do it

• Elbows high and parallel to the floor throughout
• The bar rests on your delts, not on your wrists
• Torso as upright as possible
• Core braced so you do not tip forward

Sets, reps and tempo

Ranges: 4–8 reps · 1–3 RIR (technique relies heavily on the core)

Tempo: 2–3 s eccentric, torso braced; drive up without letting your elbows drop

Common mistakes

• Letting your elbows drop: the bar rolls forward
• Rounding your upper back through lack of thoracic mobility
• Shifting your weight onto your toes

Muscles worked

Primary

• Quads

Secondary

• Glutes
• Core / abs
• Erectors / lower back

Alternatives

• Barbell Back Squat
• Hack Squat (machine)
• Leg Press