Front Squat Exercise Guide & Video

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Watch Front Squat

For over 50 pre-designed workouts you can bring straight to the gym, view EMG’s Workout Routines.


Step 1. With your feet shoulder-width apart, position yourself with the racked bar across your upper pecs and shoulders.

Step 2. Cross your arms across your chest and grip the bar.

Step 3. Remove the weight from the rack and take a step back.

Step 4. Keep you toes pointed straight froward as you bend at the knees and lower until your thighs are parallel to the floor. Keep your back and neck straight.

Step 5. Push back up, driving your pelvis forward as you go.


The front squat is the primary exercise for building size and strength in the legs. With a proper and full range of motion, it works the quads, hamstrings, and glutes. The front squat is a variation. This exercise takes the weight off of the user’s back and puts it across the upper chest and shoulders. The benefit to this switch is that the weight no longer bears down directly on the spine. This is beneficial to more than just those with existing back pain. The front squat also works the quads more than a regular squat. The one downside to the shift in weight position is that the glutes and hamstrings are worked less than. The typical stance is slightly wider than shoulder-width. The user may angle their toes outward and use a wider stance if working the inner part of the leg is desired.

Front Squat 4
Front Squat 3

Updated: March 30th, 2015