KHANFIT
1 · Start
2 · End position

Front Squat

Front Squat

LegsBarbell + rackIntermediate–advanced
TrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalvesTrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalves
Front
LatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalvesLatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalves
Back
QuadsGlutesAbsUpper back

Primary muscle

Quads + glutes

Secondary

Core, upper back

How to do it

Bar resting on the front of the shoulders, elbows up and forward. Stay upright, sit the hips down, knees travel forward. Drive up through the heels.

Common mistake

Elbows dropping (bar slides); torso tipping forward; heels lifting.

Alternative

Goblet squat (easier) · back squat
Goblet SquatBarbell Back SquatLeg Press

Your results

No logs yet. Suggested start: bodyweight, increment 5 kg.

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