Front Squat


Front Squat

Front Squats are a Great Barbell Squats Variation where the Barbell Rests across your Upper Chest Rather than your Upper Back

Welcome to our Front Squat Exercise Instruction Guide!

On this page you’ll learn how to do this version of Barbell Squats using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Leg Exercises so you can immediately add to your Leg Workouts.

Have you checked out our list of the Best Leg Exercises yet? See if this squats variation made the list.

Exercise Summary

Exercise Name: Front Squat
Main Muscle: Quadriceps
Secondary Muscle(s): Calves, Glutes, Hamstrings, Lower Back
Exercise Type: Compound
Equipment Required: Barbell

Exercise Description and Instruction:

This Leg Exercise is a variation of Barbell Squats. During the exercise, you’ll be holding the weight across your upper chest rather than behind your head and across your upper back. You will likely have to use less weight than you do during normal Barbell Squats due to the bar’s positioning.

To Perform This Exercise:

  1. To grip the barbell as pictured, take the bar off of the rack by placing it on your upper chest, resting it across your front deltoids and holding it with your arms crossed securely. You may prefer to grasp the bar with a “clean grip,” which may be preferred for heavier weight. Your feet should be shoulder width apart with your toes pointing forward.
  2. Slowly lower the weight by bending forward at the knees and allowing your hips to bend back as if you are sitting down (squatting). You should descend until your knees are bent at a ninety (90) degree angle and your quadriceps and hamstrings are parallel to the floor.
  3. Return to the starting position by pressing upwards and exteding your legs while maintaining an equal distribution of weight on your forefoot and heel. Continue looking forward.
  4. Once you have returned to the starting position and are standing straight up, pause for a moment and repeat.


  1. Practice the squats without any weight to allow yourself to become comfortable with the movements.
  2. Keep your head facing forward, your back straight and your feet flat on the base throughout the exercise. You should maintain equal weight distribution on your forefoot and heel during the lift

Check out some of our other popular Lower Body Exercises. These pages link to all of our variations of the most popular leg exercises:

  • Calf Raises
  • Deadlifts
  • Hack Squats
  • Lunges
  • Split Squats
  • Step Ups

Now that you’ve seen the Front Squat, which primarily target your Quads, check out all of our different Quadriceps Exercises.

Also view our Leg Exercises Page, which links to our Quadriceps Exercises as well as our Calf Exercises, Glute Exercises and Hamstring Exercises.

Finally, if you found this page of interest, check out these related pages:
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