LEGS · COMPOUND
Front Squat
A squat variation with the bar supported at the front of the shoulders, demanding strong trunk and upper-back positioning.
Primary musclesQuads
Secondary musclesGlutes, Core, Upper back
EquipmentBarbell, Rack
DifficultyIntermediate · Squat
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Place the bar securely across the front shoulders using a comfortable rack position.
- Brace and descend while keeping the torso controlled.
- Keep the elbows high enough to maintain the bar position.
- Drive upward while keeping the bar stacked over the middle of the foot.
Tips
- Use straps or a cross-arm grip if wrist mobility limits the standard rack position.
- Start with a manageable load while learning the front rack.
Common mistakes
- Letting the elbows drop and the bar roll forward.
- Rounding excessively to reach depth.
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