Front squat
Primary muscles: Quadriceps. Assisting muscles: Abs, Glutes, Hamstrings.
How to do it
- Set the bar on the rack just below shoulder height and rest it on the front of your shoulders, pressing against your collarbones, with your chin slightly up.
- Keep your elbows high and only your fingers on the bar, just enough to hold it in place.
- Lift the bar off the rack by driving with your legs, take a step back and set your feet shoulder-width apart, toes slightly out – this is the starting position.
- Descend, sitting down between your legs, keeping your elbows and head up, until your thighs reach your calves; keep your knees in line with your toes.
- Stand back up, pushing through your heels, exhaling.
Key to the execution: Keep your elbows up the whole time – they keep the bar in place and your back straight.
Common mistakes
- Letting your elbows drop, so the bar rolls off your shoulders.
- Rounding your upper back during the descent.
- Letting your knees cave inward instead of pushing them out.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Legs exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.