Front Squat

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The front squat is a lower body strength exercise where weight is positioned in front of the trainee, resting on the their shoulders, and then squatted. Compared to the back squat, the front squat allows for a more upright torso which allows for more knee flexion and more emphasis to be put on the quads. Performing a front squat with proper form is important, as significant stress is placed on the lower back and hips. If the trainee lacks the necessary hip and ankle mobility, form can be compromised and the risk of injury is greatly increased. To build up to a front squat, exercises like goblet squats can be used. Having a spotter or using spotter arms is recommended.

The Basics

The front squat is primarily used as a strength exercise. It is classified as a squat movement. It is more generally classified as a lower push movement. Since it involves significant activation of multiple muscle groups, it is considered a compound exercise.

Form

With the barbell on the rack hooks, grasp it with your hands wider than shoulder width apart. Position yourself under it and then unrack it with it resting on your front delts. Step back so you're clear of the rack and position your feet about shoulder width apart with toes pointed slightly outward. Before squatting down, engage your core to maintain a neutral arch in your lower back. Squat down, keeping your chest up and making sure your knees track in line with your feet. At the bottom of the rep, your thighs should be at least parallel with the ground. Push yourself back up by driving your hips and chest up.

Related Exercises

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Performance Standard Ranks

The ranks assume that you are generally healthy, with no underlying health conditions or injuries and have the mobility to perform the exercise correctly. You can determine your rank by comparing your numbers to the tables below. Your rank is also tracked automatically when using our Workout Log feature.

Strength Standards

The tables show the one rep max* in pounds needed to reach each rank at different body weights (also in lbs). The 1RMs on the table are based on world records, balanced ratios, and the average time needed to attain each rank. To see personalized strength standards for every exercise, check out the Strength Standards page. You can also find your Strength Score to see how you rank as part of our Fitness Score System.

*Added weight if positive, assistance if negative. The planche and levers are also notable exceptions as they show the moment at the shoulder, not weight. For more info, check out the Moment Calculator page.