How to perform the Front Squats
- 1Stand with the barbell set just below shoulder height, step under it so it rests across the front of your shoulders, hold it with your fingertips or crossed arms, lift your elbows up, step back with feet about shoulder-width, and brace your core. Keep your chest tall, look forward, and balance your weight evenly across your whole foot.
- 2Sit your hips down and slightly back like you’re sitting into a chair, bending your knees and keeping your elbows high, taking about 2–3 seconds to lower until your thighs are at least parallel if comfortable. Push through your heels to stand back up a bit faster while squeezing your glutes, exhaling as you rise and inhaling as you lower into the squat.
Coach tips
- Keep your elbows lifted and chest up the whole time so the bar stays securely on your shoulders and doesn’t roll forward.
- Don’t let your knees cave inward; gently press them out in line with your toes as you squat and stand.
- Keep your heels flat on the floor and your core tight to protect your lower back and help you stay balanced.
Powered by Hypro
Train quads smarter
One rep, one set. Hypro turns the Front Squats into measurable progress, week after week.
Smart Progression
The right weight, every set
Hypro suggests your next Front Squats weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
Weekly Volume
See exactly how much quads you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Coach-Built Plans
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Front Squats fits right into proven hypertrophy and strength templates.
