How to do the Front Squat, step by step
- In the rack, set the bar on the front of your shoulders, fingertips loose under the bar, elbows high.
- Unrack and set your feet about shoulder-width.
- Brace your core and keep your elbows up.
- Bend at the hips and knees until your hip crease is below your knees, torso staying upright.
- Drive back up to standing, elbows high the whole way.
Common mistakes and how to fix them
- Elbows dropactively drive your elbows forward and up
- Torso tips forwardchest up, lighten the load
- Bar rolls into your handsrest the bar on your shoulders and keep the grip loose
- Knees cave inpush your knees out over your toes
How to scale the Front Squat
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Goblet Squat
- Front Squat with an empty bar
- Cross-arm Front Squat
What's a good Front Squat?
A rough reference for your 1RM relative to body weight. At 80 kg body weight, "1.25 ×" means 100 kg.
| Level | Men | Women |
|---|---|---|
| Elite | from 1.9 × | from 1.45 × |
| Advanced | from 1.5 × | from 1.15 × |
| Intermediate | from 1.05 × | from 0.8 × |
| Beginner | from 0.75 × | from 0.55 × |
Compare all strength standards
Benchmarks with Front Squat
- Andi100 Hang Power Snatches, 100 Push Press, 100 Sumo Deadlift High Pulls, 100 Front Squats – all at 30 kg
- Open 21.315 Front Squats, 30 Toes-to-Bar, 15 Thruster; 1 min rest; 15 FS, 30 C2B, 15 Thruster; 1 min rest; 15 FS, 30 Bar Muscle-ups, 15 Thruster – all at 42.5 kg (Cap 15 min)
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.