Elbows dropping
Drive the elbows up as you rise out of the hole.
Squat · Barbell, Rack
Front Squat
A barbell squat with the bar held on the front of the shoulders. The front load keeps the torso upright, which makes it very quad-dominant and demanding on the upper back and core. Good for lifters who want strong quads and better squat posture.
- Primary
- Quads
- Secondary
- Glutes, Abs
- Starting rep range
- 6–10 reps
- Target effort
- 2 reps in reserve
- Progression
- 2.5 kg jumps
Muscles worked
The quads extend the knee, and the glutes extend the hip. The upper back and abs work hard to keep you upright under the bar; if they give out, the bar rolls forward.
How to set up
- Set the bar in a rack at upper chest height.
- Hold the bar in a front rack (fingers under the bar, elbows high) or with arms crossed.
- Unrack and step back into a shoulder-width stance, toes turned out slightly.
- Raise your elbows and brace before each rep.
How to do each rep
- Squat down by bending the knees and hips together, keeping the torso upright.
- Let the knees travel forward over the toes.
- Descend to at least thighs parallel, deeper if you can stay upright.
- Drive up with the elbows high and the chest leading.
Common front squat mistakes
Wrist pain in the rack
Use fewer fingers under the bar, loosen the grip, or try straps or a crossed-arm grip.
Heels rising
Sit down between your heels and use squat shoes or small plates under the heels if ankles are stiff.
Sets, reps, and progression
Surpass starts the front squat at 6–10 reps with about 2 reps in reserve. As a compound lift it usually belongs early in the session, when you are fresh.
Add 5-10 lb a session as a beginner, then smaller weekly jumps. Expect to use less than your back squat; upper back and rack position usually limit it before the legs do.
Know what to lift next time
Surpass shows what you lifted last time beside a target for this set, and adjusts it from your reps and RIR. Free on iPhone, no account needed.
Front Squat alternatives
These train the same main muscles. Swap when the equipment is busy, something hurts, or progress has stalled for several weeks.
Programs that use it
Questions
Front squat vs back squat?
The front squat keeps you more upright and is more quad focused. The back squat lets you lift heavier and uses more glute and hip. Both are worth doing.
Why is the front squat so hard on the wrists?
Usually limited wrist, triceps, or lat flexibility. Holding the bar with fingertips or using straps can help while flexibility improves.