Front squat

Purpose

• excellent strength builder with emphasis on quad and trunk development
• enforces upright posture for better front-loaded squat mechanics
• ideal for Olympic lift transfer and technique development

Execution

Position the bar on the front of your shoulders, resting on your deltoids with elbows high and pointing forward. Cross your arms to hold the bar in place or use a clean grip if you have the mobility. Brace your trunk.

• descend by breaking at the knees and hips simultaneously
• maintain an upright torso position throughout the movement
• push your knees out in line with your toes
• keep your elbows high to prevent the bar from rolling forward
• drive through your midfoot to return to standing

The front rack position is often the limiting factor rather than leg strength. Breathing can be restricted by the bar position, and upper back strength frequently limits progression before quads reach sufficient stimulus for hypertrophy. Better suited for strength development than pure muscle growth.