# Front Squat (Barbell)

> A squat with the bar racked across your front shoulders, which keeps your torso upright and works the quads hard.

Page: https://fitnessie.app/exercises/front-squat/
Type: Barbell · Squat
Demo video: https://fitnessie.app/demos/front-squat-barbell/6807749e9cfe92e1.mp4

## How to do it

1. Set the bar on your front delts and collarbones against your throat, with a grip slightly wider than your shoulders and elbows high.
2. Unrack and stand with your feet about shoulder width, toes turned out slightly.
3. Sit straight down, keeping your elbows high and torso upright.
4. Squat as deep as you can with good form.
5. Drive through your whole foot to stand tall.

## Key cues

- Bar on your collarbones, elbows high
- Knees out and forward over your toes
- Sit down, not back
- Drive through the full foot

## Common mistakes

- Letting your elbows drop and the bar roll forward
- Torso folding forward at the bottom
- Knees caving in
- Cutting depth short when the ankles or wrists feel tight

## Muscles worked

- Primary: Quads, glutes, adductors and lower back
- Secondary: Calves

## Equipment

Barbell and squat rack.

## Variations

- [Front Squat (Kettlebell)](https://fitnessie.app/exercises/kettlebell-front-squat/)
- [Front Squat (Smith Machine)](https://fitnessie.app/exercises/smith-machine-front-squat/)

## Programs that use it

- [nSuns 5/3/1 LP](https://fitnessie.app/programs/nsuns/)
- [PHUL](https://fitnessie.app/programs/phul/)

## References

- [StrengthLog: Front Squat](https://www.strengthlog.com/front-squat/)
- [BarBend: How to Do the Front Squat](https://barbend.com/front-squat/)
- [Gullett et al. 2009: Front vs back squat, JSCR](https://pubmed.ncbi.nlm.nih.gov/19002072/)