Exercise · Form & cues
Front Squat — form guide
Quads (primary) · Glutes · Core · Upper Back. Equipment: Barbell + Squat Rack. Difficulty: Intermediate–Advanced.
TEMPO
3-1-2-0
Front squat punishes any forward lean — your upper back will give out before your legs do. That's the point.
Cues
- Bar racked on front delts, elbows high
- Stay vertical — chest up
- Sit straight down between hips
- Drive through whole foot
Common mistakes
- Elbows dropping → bar rolls off shoulders
- Forward lean → bar dumps
Injury notes
Easier on lower back than back squat. Wrist mobility = main limiter.
Progression
Add 2.5kg when 5 clean reps stay vertical.