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.
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
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)
Instructions
- 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.
Alternative Exercises
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