Kysero
Try for free

Quadriceps · Advanced

Front Squat

Front squat that emphasizes the quads and a more upright torso.

View instructionsAll exercises
Back to all exercises
Front Squat demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCore

Equipment

Barbell

Sets × reps

4 × 8

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Rest the bar across the front of your shoulders with your elbows lifted.
  2. 02Stand with your feet about shoulder-width apart and your core braced.
  3. 03Lower into a squat while keeping your chest upright and elbows high.
  4. 04Keep your knees tracking in line with your feet.
  5. 05Push through your feet to stand back up without letting the bar roll forward.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell Behind the Neck ThrusterRelated variationBarbell Jerk Dip SquatHarder progressionBarbell Cyclist Front SquatHarder progressionBarbell Front Squat with Resistance BandsHarder progressionBarbell SquatRelated variationAxle Bar Front Squat

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSandbag SquatComparable substituteBelt SquatComparable substituteLeg Press MachineComparable substituteTrap Bar SquatComparable substituteLandmine SquatComparable substituteWeighted Squat Walk

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder