Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Quads
Front Squat
Advanced
Barbell
Compound
Quads
How to do it
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Rack the bar across the front of your shoulders, resting on the collarbone and front delts.
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Drive your elbows high until the upper arms are parallel to the floor to build a solid shelf.
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Step back from the rack with feet shoulder-width and toes slightly out.
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Descend straight down with your chest up and elbows held high.
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Go to parallel or deeper if your mobility allows.
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Drive up through your heels and midfoot until you are fully standing.
Common mistakes
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Letting the elbows drop so the bar rolls forward.
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Leaning forward like a back squat.
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Death-gripping the bar when it should simply rest on the shoulders.
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Chasing heavy weight before your wrist mobility is ready.
Tips
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Use a cross-arm grip if your wrists are not flexible yet.
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Expect to front squat about 70-80% of your back squat.
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It demands a strong brace, so nail your breathing before each rep.
Secondary muscles
Alternatives
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