Front squat

Strength Training Exercise - Front Squat

Front squat is done similar to squat, however with the barbell in front of your body instead. That’s why the exercise is more difficult to perform; it stimulates the front of your body more than regular squat does. You should have proper squat technique before starting with front squat.

Starting position:

Choose an appropriate weight; use the barbell without weights while performing the exercise for the first time. Place the bar across the power rack a bit lower than your shoulder height.


Grab the barbell on the underside and let it rest on the shoulders, cross your arms to lock it so that the bar lies on your shoulders. You should not try to hold it back with your arms. Then lift up your shoulders and arms so that the bar is safely lying on your shoulders. Go back one step, stand firmly with your feet a bit wider than shoulder-width apart and squat down. Try to go all the way down so that your butt or hamstring touches your calves. Go up to the starting position and repeat the exercise.

To keep in mind:

It is very important that you are sitting far back while performing the exercise. If you lean forward too much you can overload your back and it’ll get painful. Weight has to be on the center of your body, not on the front side of the body. You have to lean backward extra while standing firmly. Keep your back straight and stomach muscles tight while performing the exercise.

Exercise stimulates:

Front squat Muscles

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