Front Squat
The front squat is a movement that primarily trains the quads, with the glutes, upper back and core assisting. Equipment: barbell. Suited to advanced lifters.
- Primary muscles
- Quads
- Secondary muscles
- glutes, upper back and core
- Muscle group
- legs
- Equipment
- barbell
- Movement pattern
- Squat
- Difficulty
- Advanced
- Also searched as
- barbell front squat, front squats, front rack squat
Complete front squat guides
- Proper formFront Squat: Proper Form, Step by StepDefinitive front squat form guide: setup, execution cues, breathing, tempo, common mistakes and quick fixes. Safety-first steps for a solid front squat.
- Muscles workedFront Squat: Muscles Worked and Best AlternativesLearn which muscles the front squat targets, where it fits in your program, and 4 practical alternatives with when to choose each for equipment, injuries, or plateaus.
- Sets and repsHow Many Sets and Reps for the Front Squat? Clear Ranges, Progression, and When to Add LoadPractical, evidence-aware set/rep ranges for front squats by goal (strength, hypertrophy, endurance), weekly progression rules, and clear signals to add reps or weight.
- Common mistakesThe Most Common Front Squat Mistakes (and How to Fix Them)Spot the top front squat mistakes, why they happen, what they cost you, and one practical fix per error—clear, evidence-aware cues to improve technique safely.
- At-home alternativesFront Squat Alternatives at Home (Minimal Equipment)Practical at-home substitutes for the front squat using bodyweight, dumbbells, or bands—what each preserves and what it loses, plus programming and safety guidance.
Related exercises
Train the same muscles or the same movement pattern.
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