The front squat puts the bar on your front delts: a more upright torso, more work for the quads and upper back.
1Starting position2End position
Setup
Set the bar on your front delts against your neck, elbows high and forward. Grip with your fingertips at shoulder width or cross your arms. Unrack, feet shoulder-width.
Execution
Rest the bar on your front delts, arms crossed over it, and step out with your feet shoulder-width apart — starting position.
Inhale and squat down, torso upright and elbows high, until your thighs reach parallel.
Exhale and drive back up through your feet.
Common mistakes
Elbows dropping — the bar rolls forward; keep them high the whole set.
Holding the bar with your hands — it sits on your shoulders, fingers only steady it.
Torso tipping forward — the front squat needs an upright back, start lighter.
Heels lifting — weight mid-foot, check your ankle mobility.
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
