How To Do Front Squats With 6 Simple Steps

As we all know, to have an overall stunning physique, you need to also workout on below-the-belt muscles - legs. Alongside back squats for leg gains, there is also front squats on the list - an exercise that calls for the bar to be in front you instead of on your back.


Front squats may look like intimidating, but with 6 simple steps below, you should make friends with it. in fact, it is one of the most essential exercises that will help you improve core strength (Abs), stability and more while also burning up a ton of calories during and after. But most of all, the quads.

Not so many people have argued to struggle with front squats. However, usually only a few can perform it correctly. That is why it is very crucial for you to follow our steps very closely. In that way, we guarantee you guidance to best performance of this exercise

Benefits Of Front Squats

Front squats feel harder than Back squats because the bar is harder to hold. They are harder on the knees, elbows and wrists than Back Squats. (harder to cheat also).

But front squats are slowly gaining popularity among some well-known athletes. The quads are also considered to be more worked on. The main benefit in my opinion is that you do focus completely on the quads. Also i think it helps not hurting your back if you're not completely sure how to do back squats.

Front Squats

The front squats forces you to keep your abs and back tight and straight. Which is why besides the quads, it improves your abs and stability of the core.

Front squats are hard and they take time and practice to master. They require balance, flexibility and strength in the legs, hips and core. Therefore i would recommend them for those who have some experience with squats and weights.

How To Do Front Squats With 6 Steps

Step 1: Set-up

Regarding safety purposes, i recommend you to use the barbell rack which will help have a better performance. Set the bar at about the same height you use for back squats, or around the same height as the middle of your chest.

Power Rack Front Squats

Step 2: Placement And Hand Position

Grip the bar with your hands slightly wider than your shoulders while keeping your elbows high. Place the bar on your anterior deltoids (front shoulders). Now the bar is resting on the front of your shoulders while your finger tips just support the bar lightly.

Front Squat Hand Position
  • Another way you can have a total control of the bar is crossing your arms. Both ways do not change the purpose of the exercise. However, i personally recommend the crossing-arm method for better balance.

Step 3: Un-rack

Un-rack the bar by lifting it with your legs and at the same time straightening your torso.

Step 4: The Stand Position

With the bar resting on your anterior (front) shoulders, take a step back from the rack and position yourself with feet about shoulder width apart.

Front Squat Stand

Step 5: Lowering Down

Take a deep breath and hold it throughout the descent.

Slowly lower the bar by flexing the knees while stabilising your posture with your head up. (Remember to keep your elbows straightforward). Keep lowering down until your upper legs and calves reaches the angle of 90-degree (at this point your legs should be collateral with the floor ).

Front Squat Lowering Down
  • To perform the exercise correctly, your knees should have a straight line with your toes. If your toes passes the line, it means you are stressing the weight to your knees which is incorrect.

Step 6: Stand Up

Once you have reached the parallel, begin to drive upwards by pressing your feet through the floor. Halfway up, exhale while using your quads and core to power up to the starting position.

  • Always remember to keep your knees out, elbows high and chest up


Front squat is considered to be more advanced exercise than back squat. Therefore, do NOT take this as an easy task. Be cautious with the weights used, if you are new to squats, i recommend you to use light/moderate amount of weight.

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