Front Squat

Target Area: Full Body 

Equipment: Barbell, Squat Rack, Weight Collars, Weight Plates

  1. Set up the loaded barbell in the rack according to your own height. The bar should sit just above your chest. However as you need to lift it off the rack, it may be easier to have the bar slightly lower for your ease. 
  2. Begin with the barbell across the front side of your shoulders. Place your fingertips under the barbell just outside of your shoulders and drive your elbows up. Keep the elbows high and the upper arms slightly above parallel to the floor. 
  3. Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso. 
  4. Step away from the rack and position your legs shoulder width apart. 
  5. Keep your head up at all times and maintain a straight back. 
  6. It is very important to keep your elbows high throughout the entire movement. 
  7. Slowly lower by breaking at the hips in the same way you would perform a squat. Continue down until the angle between the upper leg and the calves becomes slightly less than 90 degrees (which is the point in which the upper legs are below parallel to the floor). 
  8. Stand back up to the starting position. This is one repetition.



Increase the weight on the bar or number of repetitions.


Decrease the weight on the bar or number of repetitions.


Overhead Squat