Front Squat

The front squat is a squat pattern with the barbell racked across the front of the shoulders. The front-loaded position forces a more upright torso and shifts emphasis toward the quadriceps and upper-back stability.

Execution

1. Rack the bar across the front delts, elbows high (clean grip or cross-arm grip)
2. Stance about shoulder width, toes turned out slightly
3. Brace the core and keep the elbows up throughout
4. Descend with an upright torso, knees tracking over the toes
5. Drive up while maintaining the rack position

Common Faults

• Dropping the elbows — collapses the rack and pulls the torso forward
• Limited wrist or thoracic mobility — prevents a secure clean grip
• Heels rising — usually limited ankle mobility

Variations

Variation	Key difference	Best for
Clean grip	Bar held on fingertips, elbows high	Weightlifters
Cross-arm grip	Arms crossed over the bar	Limited wrist mobility

For system-specific training applications, see each system's lens entry.