Front Squat
The front squat places the bar on the front of your shoulders, forcing a more upright torso that shifts the emphasis to the quads. It requires significant ankle mobility and upper back strength.
How to Perform
Rest the bar on the front of your shoulders with elbows high (clean grip or cross grip).
Keep your torso as upright as possible throughout the entire movement.
Descend to full depth — front squats allow deeper squatting than back squats.
Drive up through your midfoot, keeping elbows high to prevent the bar from rolling forward.
Brace your core extremely hard to maintain the upright position.
Common Mistakes to Avoid
Elbows dropping, causing the bar to roll forward.
Shifting forward onto the toes instead of keeping weight on the midfoot.
Not going deep enough — front squats should go deep.
Insufficient upper back and ankle mobility.
Muscle Activation
Variations
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