Front Squat

StrengthFunctional

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Body Part: Legs

Description

The front squat is a compound lower body exercise that primarily targets the quadriceps, glutes, and core. It involves holding a barbell across the front of your shoulders while performing a squat, requiring greater core stability and mobility compared to the back squat.

How to Perform

Stand with your feet shoulder-width apart and position the barbell on the front of your shoulders, resting it on your deltoids.
Cross your arms over the barbell or use a clean grip with your fingertips under the bar for support.
Keep your elbows high and chest up to maintain an upright torso.
Engage your core and begin the squat by bending at the hips and knees, lowering your body until your thighs are parallel to the ground.
Ensure your knees track over your toes and do not cave inward.
Push through your heels to return to the starting position, keeping your core engaged throughout the movement.
Repeat for the desired number of repetitions.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Focus on keeping your elbows high throughout the movement to prevent the bar from rolling forward.
Maintain an upright torso by engaging your core muscles; this helps in balancing the weight effectively.
Warm up with mobility exercises for wrists and shoulders to improve grip comfort and range of motion.
Start with lighter weights to perfect form before progressing to heavier loads.
Use lifting shoes or flat-soled shoes for better stability during the squat.
Keep a neutral spine position by looking straight ahead or slightly upward.

Common Mistakes

Knees caving inward during the squat, reducing stability and increasing stress on the joints.
Heels lifting off the ground, shifting weight forward and compromising balance.
Barbell resting on the fingertips instead of the shoulders, leading to poor control.
Elbows dropping forward, causing the chest to collapse and the upper back to round.
Failing to maintain a neutral spine, increasing the risk of lower back strain.
Not squatting to full depth, limiting muscle engagement and effectiveness.
Allowing the chest to fall forward, shifting the load away from the legs.
Using excessive weight, leading to compromised form and reduced range of motion.
Engaging the lower back instead of the core, leading to instability and potential strain.
Rushing the movement, resulting in poor control and lack of muscle activation.