Front Squat

Technique

Hold the barbell in a front-rack position with elbows high and parallel to the floor. Keep your torso as upright as possible as you descend into a full squat. Drive the elbows up throughout to prevent the bar from rolling. Press back up to standing.

Steps

1. Set the bar across your front shoulders in a secure front-rack position
2. Lift your elbows until your upper arms are parallel to the floor
3. Brace your core and descend between your hips with an upright torso
4. Lower into a full squat while keeping your knees aligned with your toes
5. Drive through your feet to stand while maintaining high elbows

Common mistakes

• Letting the elbows drop and the bar roll forward
• Allowing the torso to collapse forward
• Letting the knees cave inward
• Losing full-foot contact at the bottom

Variations

• Cross-arm front squat
• Front squat with lifting straps
• Heels-elevated front squat
• Paused front squat

FAQ