quads · Barbell · Expert
Front Squat
The front squat keeps the torso upright, which lets you squat deeper than a back squat, and depth is where the glutes work. It is also easier on the lower back.
Why it's in a glute program: A deep squat variation that spares the lower back.
How to do the front squat
- This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.
- Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso.
- Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
Form cues
- Elbows high, bar resting on the shoulders.
- Sit straight down between the heels.
- Keep the chest up all the way out of the hole.
Muscles worked
Primary: quads. Movement pattern: squat. Equipment: barbell.
Programs that use the front squat
In Glute Max this exercise appears in 1 of the coach-built programs, including Shelf Factory — 6 Day. Every program shows the animated form guide above on the workout screen.
