How to Perfect the Proper Front Squat Form

To use the clean or the olympic grip, place your palms on the bar slightly wider than your shoulders. Then slide four fingers under the bar. 

If you lack wrist mobility, you can use two fingers instead. 

Your palms should face up and your fingers should lightly touch the bar for stability, not grip it hard. 

Keep your arms parallel to each other and raise your elbows as high as possible. 

This grip is the most advanced one and requires high wrist mobility.

Straps grip 

The strap barbell grip is a variation of the clean grip that uses lifting straps to secure the bar. 

To use this grip, wrap up the bar with the straps shoulder width apart or slightly wider. Then grab the straps as close to the bar as you can. Position your elbows forward under the bar and as high as possible. 

Your wrists should face towards the midline of your body. Your arms should be in the same position as in the clean grip.

Cross grip 

To use the cross grip, cross your arms in front of the bar and grab the bar with each hand at the opposite shoulder. 

Your palms should face down and your thumbs should point inwards. Keep your elbows high and your arms parallel to the floor. 

This grip is easy and comfortable and does not require any wrist mobility. However, it may tire your arms more than the clean grip.

Unracking the bar 

To unrack the bar, get under it and catch it with your preferred grip. The bar should rest on the “shelf” created by your front shoulder muscles and collarbones. Stay aligned with your midfoot. 

Your grip should stabilize the bar, but your torso should control it. Keep your elbows and chest high and your back straight. 

Step back from the rack and position your feet shoulder-width apart. Your toes and knees slightly turned out. Find a stance that feels natural and comfortable. Look 10-12 feet ahead of you, either straight or slightly up, to keep your neck in a good position. 

Take a deep breath, brace your core, and squeeze your glutes. You are now ready for the next phase.

The descent phase 

To perform the descent phase, lower your body until your thighs are parallel to the floor or lower. Bend your knees and hips at the same time, keeping your chest and elbows high. 

Keep your spine neutral and avoid rounding your lower back. Brace your core and keep it tight. Make sure your knees track your toes and do not cave in. 

Press your feet firmly into the ground, using your big toe, little toe, and heel. Reach the bottom position to finish the move.

The bottom position 

You have reached the bottom position of the front squat. 

In this phase, your knees should slightly exceed your toes, but not too much. This may vary depending on your thigh length. 

Your spine should remain neutral and your lower back should not round. Keep your core braced and prepare for the final move.

The ascent phase 

To finish the front squat, stand up from the lowest position to the initial position. Keep your core tight and your spine neutral. 

Don’t let your knees cave inwards, but keep them tracking your toes. 

This will protect your knees and activate your leg muscles better.

Common Mistakes 

Dropping your elbows 

Dropping your elbows during front squats can affect your performance and safety. 

It is often caused by poor wrist mobility, which makes it hard to keep your elbows high and your chest up. 

This can lead to rounding your upper back and losing the stability of the bar. The bar may roll forward and put more pressure on your wrists and shoulders. 

To prevent this, try using two fingers instead of four under the bar. You can also place your hands slightly wider than your shoulders. 

You can also use alternative grips, such as the cross grip or the strap grip. That does not require as much wrist mobility.

Rounding your lower back 

Rounding your lower back is a serious mistake that can cause injury. 

It is usually caused by squatting too low while having poor ankle mobility. To avoid this, stop your descent when your thighs are parallel to the floor. 

You can also use lifting shoes or place weight plates under your heels. It will improve your ankle mobility.

Caving your knees in 

Caving your knees increases the risk of knee injuries and pain. 

To avoid this, actively push your knees outwards during the movement and keep them aligned with your toes. 

Try experimenting with your stance width and find the optimal one for yourself. 

It may be that your stance is too wide and makes it harder to keep your knees out. 

You should also work on improving your ankle mobility. When it is poor it can cause your knees to cave in.

Front Squat Benefits 

They work your entire body 

They activate every muscle group from your feet to your arms, with a focus on your lower body and core. 

They strengthen your quads, hamstrings, glutes, and hips, which help you perform other movements better. They also challenge your erector spinae and rectus abdominis, which protect your spine and support your trunk. 

Additionally, they involve your shoulder complex, scapula, and lower back. This enhances your mobility and posture. It is a versatile and effective way to improve your fitness level and health.

They build quads 

Because front squats keep the torso upright, they target the quads more effectively than back squats. 

This leads to more quads activation and growth, which can improve your performance and aesthetics.

They are easier on your back and knees 

By holding the weight in front of your chest, you have to keep your torso upright and your core engaged. 

This reduces the pressure on your spine and knees, making front squats a safer option than back squats.

They strengthen your core 

As an anterior chain dominant movement, front squats target the muscles on the front of your body. 

You have to hold the weight in front of your chest and keep your spine in a neutral position. This requires a lot of core strength and stability, as you have to resist the tendency to lean forward. 

Front squats may be better than back squats for avoiding lower back injuries, especially when lifting heavy weights.

They boost your testosterone 

As a compound exercise, they work multiple muscle groups at once. 

This has a positive effect on the production of testosterone which is a key hormone responsible for protein synthesis in your muscles. 

They improve your bone strength 

Front squats are also good for your bone health and density. 

When you lift weights, you apply mechanical stress to your bones. This stimulates them to grow stronger and thicker. 

This can help prevent osteoporosis, a condition that causes bone loss and fragility. Front squats may be especially beneficial for older people who lose bone health with age.

Other Squat Variations 

Back squats 

Back squats are a more “hip-focused” lift. 

They target the muscles of your hips and glutes more than your quads. To do a back squat, put the bar on the top of your back, over your shoulders. 

Then follow the same steps as the front squat.

Sandbag front squats 

To perform a sandbag front squat, hold the sandbag tight against your chest. Keep your elbows pointing down. Then follow the same phases as the bar front squat.

Dumbbell squats 

To perform a dumbbell front squat, hold your dumbbells above your shoulders. Palms facing each other. 

Then follow the same phases as in the barbell front squat.

Kettlebell squats 

In this version, you can either use one or two kettlebells. 

Using one kettlebell requires your torso to balance the rotational force of the weight on one side of your body.

Hold the bells close to your chest, with your elbows tucked in and your forearm vertical. This is called rack position. Then follow the same phases as in the barbell front squat. 

Goblet squat 

Don John is the creator of the goblet squat. 

To perform this move, hold the kettlebell or the dumbbell in front of your chest with both hands. Keep your hands above your elbows. 

Then follow the same phases as in the barbell front squat. In the bottom phase touch your knees with your elbows. 

Goblet squats have loading limitations. You can’t use very heavy weights. Therefore, you need to do more reps to get the same benefits as other front squat variations.

What to do next? 

Be sure to practice your front squat with light weights before transitioning into heavy weights. Don’t forget to check out our latest article on the best shoulder workouts.

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