How to: Do the Front Squat

Front Squat - Good

Front Squat – Good

Name: Front Squat
Also known as: (if you know this by any other name, leave a comment below).
Main muscles used: Legs.
Other muscles used: Bum.

Top tips:

  • Rest the bar high up on the front of your shoulders.
  • Keep the bar as close to your centreline as possible.
  • Keep your back strong, tight and straight at all times.
  • Think of pushing your chest up and out.
  • Bend at the hips by pushing your bum backwards, then bend the knees, so you squat low.
  • Squat as low as you can, while keeping your low back strong, tight and straight all the time.
  • Keep your body much more upright (vertical) when compared to the Bodyweight Squat.
  • Think of pushing the floor away from you, and stand up straight again.
Front squat - Bad

Front squat – Bad

Common mistakes:

  • Letting the chest collapse forwards and down.
  • Not holding the bar high up on the shoulders, but letting it slump forwards to the elbows.
  • Bending forwards and not keeping your whole back strong and tight.
  • Failing to bend at the hips and pushing the bum backwards.
  • Only making it a very small move and not squatting low enough.
Front Squat - Good

Front Squat – Good

Comments: Most of the teaching points for the Front Squat are similar to those of the Bodyweight Squat.  The main differences are that because you are holding a weight in front of you, the body ends up much more vertical. This in turn, makes the Front Squat much more of a front of the thigh (quadriceps) dominant move.