Front Squat
Complete guide to Front Squat. Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Front Squat
Add the appropriate amount of weight and set the barbell on a squat rack at shoulder height.
Step under the bar and rest it on your front shoulders, crossing your arms to secure it or using a clean grip.
Unrack the bar and step back with your feet shoulder-width apart and toes turned slightly outward.
Retract your shoulder blades, engage your abs, and take a breath.
Squat down by bending your knees and pushing your hips back until your thighs are at least parallel with the floor. Keep your elbows high.
Drive through your heels to stand back up, squeezing your glutes at the top and exhale.
Repeat for the desired number of repetitions, then rack the bar.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |