Skip to content
Skip to content
Cerebral Physique logoCerebral PhysiqueMind Over Muscle
All quads exercisesQuads · Gym

Front Squat

Bar in front rack — massive quad and core demand.

AdvancedBarbell + rack4 × 5–8
Front Squat demonstration thumbnail — HOW TO Perform a FRONT SQUAT w/BARBELL
QuadsBarbell + rack

Front Squat

Demo · USA Volleyball

Verified Front Squat demonstration by USA Volleyball. Click to play.

How to do the Front Squat

  1. 1Elbows high
  2. 2Upright torso
  3. 3Full depth

Benefits of the Front Squat

  • Builds strength and size in the quads through a full, controlled range of motion
  • Also trains core as supporting movers
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • A high-skill progression that pays off once the easier variations feel controlled

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services