Quadriceps · Advanced

Front Squat

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

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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

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

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