Exercises / Quads
Quads StrengthFront Squat
The Front Squat is a intermediate-friendly barbell strength exercise that targets the quadriceps, with the glutes, abdominals, traps, hamstrings and adductors working alongside. Here's how to do it right — and what to stop doing.
Primary muscles Quads
Secondary muscles Glutes, Abs, Traps, Hamstrings, Adductors
Equipment Barbell
Level Intermediate
Type Strength
3D demo in the EGON app
01 Execution
How to do the Front Squat
Set the bar at upper chest height and step under it in the rack.
Rest the bar across your front delts and drive your elbows high.
Stand the bar out and set your feet just inside shoulder width.
Brace your trunk and descend by bending the knees and hips together.
Lower until your thighs are at least parallel, keeping the chest tall.
Push through the whole foot and drive the elbows up to stand.
02 The payoff
Why it earns its spot
The front rack forces an upright torso, so the quadriceps take the largest share.
Failed reps can be dumped forward, which makes heavy work safer without a spotter.
It builds the trunk and upper back bracing that carries into cleans and back squats.
03 Don't do this
Common mistakes
Letting the elbows drop, which rolls the bar forward and dumps you out of the rack.
Rising onto the toes, which shifts the bar ahead of the midfoot and stalls the lift.
Rounding the upper back out of the bottom, which loads the spine instead of the legs.
Letting the knees travel far inside the toes, which strains the joint and cuts quad force.
EGON Put it on recordTrack it in EGON.
Log every set of the Front Squat, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
