Legs · Barbell

Front Squat

How to do the Front Squat with good form: step-by-step technique, the muscles it works (quads), coaching cues and the mistakes to avoid.

Muscles worked

Unrack the barbell, resting it across your anterior deltoids and clavicles, securing it with either an Olympic clean grip (fingers under the bar, elbows high) or a cross-arm grip.
Step back and set your feet roughly shoulder-width apart with toes pointed slightly out.
Take a massive breath, brace your core, and keep your elbows pointed straight forward and high.
Descend by dropping your hips straight down, allowing your knees to track forward over your toes while keeping your torso perfectly vertical.
Squat down until your hamstrings cover your calves (ass-to-grass) or as deep as mobility allows.
Drive straight up through your mid-foot, aggressively driving your elbows up to prevent the torso from collapsing forward.

Dropping the elbows during the descent, causing the upper back to round and the bar to roll forward
Pushing the hips far back like a low-bar back squat, which shifts the center of gravity disastrously
Rising with the hips faster than the shoulders (good-morning the squat)

Barbell, squat rack, weight plates

Barbell placed on J-hooks at mid-chest height.

Also known as: Barbell Front Squat

ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.