Front Squat

Setup & Positioning

"Set the barbell in a squat rack at about mid-chest height. Step up to the bar so it rests on the front of your shoulders, just above your collarbone. Cross your arms over the bar to hold it in place (cross-arm grip) or use a clean grip with your fingertips under the bar and elbows high. Keep your chest up, elbows pointed forward, and core braced. Step back from the rack with feet about shoulder-width apart, toes slightly turned out."

Key point: “High elbows are critical—if they drop, the bar will roll forward.”

Execution

"Inhale and brace your core as you push your hips back and bend your knees to lower into the squat. Keep your torso as upright as possible, letting your knees track over your toes. Descend until your thighs are at least parallel to the floor or deeper if mobility allows. Drive through your heels and midfoot to return to standing, exhaling as you rise, while keeping elbows up and chest tall."

Where You Should Feel It

• Quads working hard to extend the knees
• Glutes assisting through the lift
• Core muscles stabilizing your upright torso

Where You Shouldn’t Feel It

• Lower back strain from tipping forward
• Wrist pain from forcing the grip without mobility
• Shoulder or collarbone discomfort from incorrect bar position

Breathing

"Inhale and brace before lowering, exhale as you stand tall. Avoid holding your breath too long unless using advanced bracing for heavy lifting."

Common Mistakes to Avoid

1. Dropping the elbows – Causes bar to roll forward.
2. Letting knees cave inward – Keep them aligned with toes.
3. Leaning too far forward – Reduces quad engagement and stresses the back.
4. Bar resting on the hands – It should sit on the shoulders, with hands guiding it.