Front Squat

An advanced squat that shifts focus to the quads. It requires thoracic extension and wrist mobility while building exceptional core and leg strength.

Exercise Details

Level: Beginner
Body Area: lower
Type: squat
Mechanics: Compound

Required Equipment

Barbell

Target Muscle Groups

Primary

Quads

Secondary

Glutes

Setup

Hold the bar on your front deltoids with a clean or cross grip. Stand with feet shoulder-width apart and toes slightly out.

Instructions

1. Sink your hips straight down.
2. Keep your elbows pointed forward and high.
3. Reach parallel or below.
4. Drive through your midfoot to stand up.
5. Maintain an upright torso throughout.

Common Mistakes

1. Letting elbows drop.
2. Rounding the thoracic spine.
3. Weight shifting to the toes.

Alternative Exercises

Walking Lunge

Beginner / Bodyweight-only / Quads / lunge

A dynamic lower-body compound exercise. It builds functional strength, balance, and coordination while targeting the quads and glutes.

Sumo Squat

Beginner / Bodyweight-only / Glutes / squat

A wide-stance squat variation. It shifts the emphasis to the adductors and glutes while improving hip mobility.

Static Lunge Kick

Beginner / Bodyweight-only / Glutes / lunge

Combines lower-body strength with explosive power and balance. It targets the quads and glutes while challenging the core.

Squat On Bosu Ball

Intermediate / BOSU Balance Trainer / Quads / squat

An advanced lower-body exercise that combines a standard squat with extreme instability to recruit deep stabilizer muscles and improve balance.

Squat Mobility Complex

Beginner / Bodyweight-only / Quads / squat

A series of movements within a squat position to open the hips, ankles, and thoracic spine. It improves overall movement quality and warm-up readiness.

Squat

Beginner / Bodyweight-only / Quads / squat

The fundamental lower-body compound exercise. It targets the quadriceps, glutes, and hamstrings while building core stability and overall functional strength.