Quads Advanced

Front Squat

  • Quads
  • Glutes
  • Core
  • Upper Back
  • Adductors

Barbell

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Set the bar across the fronts of your shoulders in a rack with safeties.

  2. Keep the elbows lifted and use a front-rack grip you can hold comfortably.

  3. Brace, then bend the knees and hips while keeping the bar supported on your shoulders.

  4. Push through the floor to stand without allowing the elbows to drop.

Key cues

  • Let shoulders support the bar rather than the hands.
  • Keep pressure across the whole foot.
  • Keep the chest from folding forward.

Common mistakes

  • Holding the bar only with the wrists.
  • Dropping the elbows during the ascent.
  • Descending beyond a range the torso can support.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.