Front Squat
The Front Squat primarily works the Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis, with secondary activation of the Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus, Vastus Intermedius and stabilizer support from the Anterior Deltoid, Biceps Femoris (Long Head), Brachialis, Erector Spinae, External Obliques, Gastrocnemius (Medial), Lateral Deltoid, Levator Scapulae, Pectoralis Major (Clavicular), Rectus Abdominis, Serratus Anterior, Supraspinatus, Transverse Abdominis, Trapezius (Lower), Trapezius (Middle), Trapezius (Upper). It is a barbell compound exercise at advanced difficulty.
The Front Squat is a advanced compound exercise performed with barbell, following a squat movement pattern. It primarily targets the Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis, with secondary engagement of the Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus, Vastus Intermedius. This is a bilateral pushing movement, meaning both sides work together to generate force.
Barbell squat with bar on front shoulders emphasizing quadriceps.
| Equipment | Barbell |
|---|---|
| Difficulty | Advanced |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis |
| Secondary | Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus, Vastus Intermedius |
Muscles Worked
The Gluteus Maximus, Rectus Femoris, Vastus Lateralis, and Vastus Medialis are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus, and Vastus Intermedius act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Anterior Deltoid, Biceps Femoris (Long Head), Brachialis, and 13 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Rectus Femoris (quadriceps)
- Primary Muscle Vastus Lateralis (quadriceps)
- Primary Muscle Vastus Medialis (quadriceps)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Soleus (calves)
- Secondary Muscle Vastus Intermedius (quadriceps)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gastrocnemius (Medial) (calves)
- Stabilizer Muscle Lateral Deltoid (shoulders)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Pectoralis Major (Clavicular) (chest)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Supraspinatus (back)
- Stabilizer Muscle Transverse Abdominis (core)
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
How to Perform
Preparation
- From rack with barbell upper chest height, position bar in front of shoulders.
- Cross arms and place hands on top of barbell with upper arms parallel to floor.
- Dismount bar from rack.
Execution
- Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet.
- Descend until thighs are just past parallel.
- Extend knees and hips until legs are straight.
- Return and repeat.
Comments
- Keep head facing forward, back straight and feet flat on floor with equal distribution of weight through forefoot and heel.
- Knees should point same direction as feet throughout movement.
- SeeSquat Analysis.
- Also see weightlifting styleFront Squat.
Tips & Common Mistakes
- Keep your chest up and spine neutral throughout — avoid rounding your lower back.
- Push your knees out in line with your toes as you descend.
- Aim for at least parallel depth — cutting squats short reduces muscle activation.
Programming Suggestions
Adapt your sets and reps to your training goal. This is an advanced exercise — experienced lifters can push intensity higher and use more varied rep schemes.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis) and can be substituted based on your equipment or variation preferences.
Get this data via the REST API or MCP Server.