How to do the front squat

Step by step

1. Position the barbell at collarbone height.
2. Dip by bending your knees slightly, pressing your upper chest against the bar, and extending your arms forward.
3. Bend your right elbow and bring your forearm over the bar with the hand resting atop your collarbone.
4. Bend your left elbow and position your left hand on top of your collarbone, right over the bar.
5. Position the barbell on your shoulders, bring your chest out, take a breath, and extend your knees to unrack the bar.
6. Take two steps back to clear enough room.
7. Inhale and descend by bending your knees while keeping your torso upright.
8. Go down as comfortably as possible––ideally, until your thighs are parallel to the floor.
9. Push through your heels to squat up and exhale near the top.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the front squat

• Upper / Lower Strength3 × 8
• PPL Advanced4 × 8
• 8-Week Squat PR3 × 5
• 8-Week Deadlift PR3 × 5
• PHUL4 × 10
• PPLUL3 × 6
• Arnold Split4 × 8
• Upper / Lower Hypertrophy4 × 10

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.