FormAtlas

Exercise reference

Front Squat.

Front Squat is an advanced exercise for quads. It uses barbell. Bend the knees and hips together while keeping the whole foot grounded.

Front Squat single-position exercise illustration
Single-position reference. This AI-assisted illustration may show only one phase of the exercise. Use the equipment setup and written sequence for the full movement; any color emphasis is illustrative, not an activation measurement.
Muscles worked Primary: QuadsAlso: CoreAlso: Glutes
Required equipment
Barbell
Movement
Squat
Level
Advanced

Before you start

Equipment and setup

A barbell with secure plates. Use a rack and safety arms when the exercise calls for them.

General movement guidance

This page currently uses general squat guidance. Check the exact setup and use qualified coaching when the movement is unfamiliar or complex.

Movement sequence

  1. Stand with feet stable and pressure through the whole foot.
  2. Sit between the hips and knees while keeping the torso organized.
  3. Drive through the floor to stand tall without bouncing out of the bottom.

Form cues

  • Whole foot on the floor
  • Knees follow toes
  • Stand through the midfoot

Common mistakes

  • Heels lifting off the floor
  • Knees collapsing inward

Scale it

Easier: Use a box target or a counterbalance.

Harder: Add external load or use a deeper controlled range.

Editorial context

Last editorial pass: August 19, 2026. Public-health guidance informs the activity context, and a professional exercise library helps cross-check common naming and equipment categories. The movement instructions remain general education, not individualized coaching.

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