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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

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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