Quadriceps exercise

Front Squat

How to do the Front Squat with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Keep the spine long and the back tall while in the upright position. The heels stay on the ground and your weight is centered over the middle of your feet. Try not to shift forward onto the balls of the feet or back into the heels. Lower the body into a deep squat. Keep your…
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Illustration showing the Front Squat
Targets

Muscles worked

Quadriceps muscle Quadriceps Primary Glutes muscle Glutes Secondary Hamstrings muscle Hamstrings Secondary Calves muscle Calves Secondary
Gear

Equipment

Barbell Barbell
Technique

How to do the Front Squat

  1. 1 Keep the spine long and the back tall while in the upright position. The heels stay on the ground and your weight is centered over the middle of your feet. Try not to shift forward onto the balls of the feet or back into the heels.
  2. 2 Lower the body into a deep squat. Keep your elbows lifted at bar height and chest upright to prevent the bar from rolling forward. Reverse the squat in a slow, controlled manner with the hips and knees extending simultaneously.
  3. 3 Continue lifting until the body is back at the starting position.