Movement overview

The front squat is a compound lower body exercise that primarily targets the quadriceps, glutes, and core. It involves holding a barbell across the front of your shoulders while performing a squat, requiring greater core stability and mobility compared to the back squat.

Step-by-step cues

1. Stand with your feet shoulder-width apart and position the barbell on the front of your shoulders, resting it on your deltoids.
2. Cross your arms over the barbell or use a clean grip with your fingertips under the bar for support.
3. Keep your elbows high and chest up to maintain an upright torso.
4. Engage your core and begin the squat by bending at the hips and knees, lowering your body until your thighs are parallel to the ground.
5. Ensure your knees track over your toes and do not cave inward.
6. Push through your heels to return to the starting position, keeping your core engaged throughout the movement.
7. Repeat for the desired number of repetitions.

Technical tips

• Focus on keeping your elbows high throughout the movement to prevent the bar from rolling forward.
• Maintain an upright torso by engaging your core muscles; this helps in balancing the weight effectively.
• Warm up with mobility exercises for wrists and shoulders to improve grip comfort and range of motion.
• Start with lighter weights to perfect form before progressing to heavier loads.
• Use lifting shoes or flat-soled shoes for better stability during the squat.
• Keep a neutral spine position by looking straight ahead or slightly upward.