Front Squat
Primary muscles: Quadriceps · Glutes · Core · Upper back
Overview
The front squat is a squat variation performed with the barbell resting on the front of the shoulders (the collarbone area). Because it demands a more upright torso than the back squat, quadriceps activation is higher, and strong stabilization from the upper body and core is essential.
Success in the front squat depends on the rack position. The bar must rest across the collarbone and front deltoids, and the elbows must be lifted as high as possible so the bar does not roll forward. If the elbows drop, the bar tips forward and you end up bending the wrists excessively to hold it, which can lead to wrist injuries.
Maintaining this rack position requires enough thoracic spine mobility. If the thoracic spine is stiff, lifting the elbows high is difficult in itself. That is why the front squat is not just a leg exercise but also a test of whole-body mobility.
During the movement, the torso should stay much more vertical than in a back squat. This vertical torso reduces shear force on the spine and distributes load more evenly across the knee structures.
In CrossFit, the front squat is an essential skill as a precursor to the clean, thruster, and overhead squat, and is a key component of the Olympic lifting pathway.
Step-by-step
Rack position
Rest the bar on the collarbone and lift the elbows above shoulder height into the rack position.
Stance
Place the feet shoulder-width apart with the toes turned out 15–20 degrees.
Descent
Sit the hips down, staying close to vertical, until the hip crease is below the knees.
Keep the elbows up
Keep the elbows high throughout the descent so the bar does not roll forward.
Drive up
Push explosively through the heels to stand back up.
Technical Standards
Bar rests on the collarbone and front deltoids, elbows as high as possible
Feet shoulder-width apart, toes turned out 15–20 degrees
Full-depth squat with the hip crease below the knee
Keep the torso close to vertical (more upright than a back squat)
Knees track over the toes
Key tip: keeping the elbows high is everything
Common Faults
Dropping the elbows: the bar tips forward, losing balance and over-straining the wrists
Forward lean: thoracic stiffness tilts the torso forward and overloads the lower back
Heels lifting: limited ankle mobility shifts the center of mass forward
Knee valgus: the knees collapse inward under load
Scaling
Goblet squat — holding a kettlebell or dumbbell at the chest requires the same upper-body posture and core stabilization as the front squat.
Cross-arm grip front squat — crossing the arms to hold the bar lets you practice the rack position without wrist flexibility.
Overhead squat progression — once the front squat is solid, progress to the overhead squat, which demands greater mobility and stability.