Muscles worked
What the front squat trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Set the rack. Put the bar at about armpit height, so you can step under it with your knees slightly bent. Set the safeties a little below the lowest point of your squat.
- 02
Grip. For the clean grip, take hands just outside your shoulders. Keep two or three fingers under the bar; your fingers hold it in place, they do not carry it.
- 03
Make the shelf. Step under so the bar touches your throat lightly, then drive your elbows forward and up until the bar sits on the meat of your front shoulders.
- 04
Unrack. Brace, stand straight up to lift the bar off the hooks, and take two or three short steps back.
- 05
Stance. Feet about shoulder width or a little wider, toes turned out slightly. Weight spread over your whole foot.
Step by step
How to do the front squat
- Bar stays over midfoot
- Bar sits on the shoulder shelf, fingers under it
- Elbows high and forward, wrists bent back
Descend 2s → Drive 1s → Stand 0.7s
Hatching marks the highlighted muscle groups.
- 01
Brace. Take a big breath into your belly, tighten your trunk and lift your elbows before each rep.
- 02
Sit down. Bend your knees and hips together and sit straight down between your heels. Your knees travel forward and out over your toes while your chest stays tall.
- 03
Hit depth. Go down until your hip crease is below the top of your knee, or as deep as you can while your back stays flat and your elbows stay up.
- 04
Drive up. Push your whole foot into the floor and lead with your elbows and chest, so your hips and shoulders rise together.
- 05
Finish and rack. Stand tall with knees and hips locked out, breathe, and brace again before the next rep. After the last rep, walk forward until the bar touches the uprights, then lower it onto the hooks.
Cues to say in your head
- Elbows up
- Chest tall
- Sit between your heels
- Knees out
- Lead with the elbows
- Whole foot
Fix these first
Common mistakes
Elbows dropping as you come out of the bottom
Think about driving your elbows up first on every rep. If they keep sinking, the weight is too heavy for your upper back right now.
Holding the bar up with your hands
Let the bar sit on your shoulders, with your fingertips only keeping it in place. If your wrists hurt, use fewer fingers, widen your grip, or switch to the cross-arm grip or straps.
Torso folding forward
Brace harder and keep your chest up. A folded torso rolls the bar toward your hands and usually ends the rep.
Knees caving in
Push your knees out over your middle toes on the way down and the way up.
Heels coming off the floor
Keep your weight over your whole foot. Lifting shoes or a small heel raise help if your ankles are stiff.
Cutting depth
Lighten the load and squat to the depth you can own with a flat back, then add weight from there.
Stay safe
Front squat in a rack with the safeties set a little below your lowest point. If you miss a rep, sit down below the safeties and let the bar settle onto them. On a platform with bumper plates and clear space, you can instead push the bar forward off your shoulders and step back as it drops. A missed front squat usually tips forward, so a spotter standing behind you is far less help than on a back squat; set the safeties every time. Stop if you feel sharp pain in your knees, back or wrists, and get it checked if it lasts.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Strength | 3 to 5 | 3 to 5 | 80–90% 1RM | 2 to 4 min |
| Muscle | 3 to 4 | 6 to 10 | 67–78% 1RM | 2 to 3 min |
| Technique | 3 to 5 | 3 to 5 | 50–65% 1RM | 1 to 2 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Muscle sets
145–170lb
3 to 4 sets of 6 to 10 reps, 2 to 3 min rest. Strong for quad growth. End the set when your elbows start to drop, not when your legs give out.
Warm up to 160 lb
Tap a set to see its plates.
45 + 10 + 2.5
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Front Squat questions
What muscles does the front squat work?
Mainly the quads and glutes, with the adductors helping out of the bottom. Your upper back, abs and lower back work hard to keep your torso upright and the bar on your shoulders.
Front squat vs back squat: which is better?
Neither is better for everyone. The front squat keeps your torso more upright, which tends to shift the emphasis toward your quads and asks more of your upper back, while the back squat lets you load more weight. Many programs use one as the main squat and the other as a second lift.
How should I grip the bar for a front squat?
The standard is the clean grip: hands just outside your shoulders, two or three fingers under the bar, elbows high so the bar sits on your front shoulders. If your wrists or shoulders are too stiff for that, cross your arms over the bar or loop lifting straps around it and hold the strap ends.
Why do my wrists hurt when I front squat?
Usually because your hands are carrying the bar instead of your shoulders. Lift your elbows higher, loosen your grip to just your fingertips, and try a slightly wider hand position, straps or the cross-arm grip while your mobility improves.
Why can I front squat less than I back squat?
That is normal for almost everyone. The bar sits further forward and your upper back has to hold it there, so the rack position often limits the weight before your legs do.
Should I wear lifting shoes for front squats?
They are optional but common. A raised heel makes it easier to keep your torso upright and reach depth, especially if your ankles are stiff.
Train in Protocol
Log your front squat by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.