Front squat: How to Do It, Muscles Worked

Step by step

Rest the bar on your front shoulders, elbows high.
Sit straight down, keeping your chest up.
Drive up through your whole foot, elbows still high.

What you should feel

Mostly the front of your thighs, with your upper back and core holding you tall; your wrists and lower back should not ache.

Common mistake

Elbows dropping and the chest folding forward; lift your elbows and lighten the load.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Quads Glutes

Helps

Abs Upper back Inner thighs

Equipment

Barbell

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Hack squatQuads

Goblet squatQuads, Glutes

Dumbbell front squatQuads, Glutes

Slow goblet squat (3 s down)Quads, Glutes

Bodyweight squatQuads, Glutes

Slow squat (3 s down)Quads, Glutes

Questions

What muscles does the front squat work?

Front squat mainly works your quads and glutes. It also helps your abs, upper back, and inner thighs.

Can I do the front squat at home?

Not easily, it needs this: barbell. At home, try instead: goblet squat, dumbbell front squat, and slow goblet squat (3 s down).

How many sets and reps of the front squat?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your quads

Front squat