Quads
Front Squat
The Front Squat is a strength exercise with a barbell for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 21%, gluteus maximus 16% and quads (vastus medialis) 16%.
Also known as: barbell front squat, front loaded squat
How to do it
- Set the bar in a rack at upper chest height and step under it so it rests on the front of your shoulders, against your throat.
- Take a shoulder-width grip with your fingers under the bar and drive your elbows forward and up until your upper arms are near parallel to the floor.
- Unrack, step back and set your feet shoulder-width apart with toes slightly out.
- Brace your core and squat straight down between your heels, keeping the elbows high, until your thighs are at or below parallel.
- Drive through your whole foot and stand up, leading with the elbows.
Tips
- Think elbows up out of the bottom: the chest follows the elbows.
- The bar sits on the shoulders, the fingers only keep it in place.
Common mistakes
- Letting the elbows drop so the bar rolls forward.
- Rounding the upper back under the load.
- Squeezing the bar with the whole hand so the wrists lock up.
Muscles worked by the Front Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A load in front keeps the torso upright and the knees forward (Gullett 2009). Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Front Squat alternatives
Same equipment
Different equipment
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Similar exercises
Frequently asked questions
What muscles does the Front Squat work?
Mainly the quads (vastus lateralis), gluteus maximus and quads (vastus medialis). The adductors, quads (rectus femoris) and spinal erectors (lower back) assist.
Is the Front Squat good for beginners?
The Front Squat is rated advanced. If you are new, learn the Double Kettlebell Front Squat first and build up from there.
What is a good alternative to the Front Squat?
For example the Double Kettlebell Front Squat, Dumbbell Front Squat and Goblet Squat. They train mostly the same muscles, some with different equipment.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.