---
id: front_squat
name: Front Squat
status: complete
aliases: [Clean Grip Front Squat]
category: exercise
pattern: [squat]
muscles:
  - id: rectus_femoris
    role: primary
  - id: vastus_lateralis
    role: primary
  - id: vastus_medialis
    role: primary
  - id: gluteus_maximus
    role: primary
  - id: core
    role: secondary
  - id: trapezius
    role: secondary
  - id: rhomboids
    role: secondary
equipment: [barbell, squat rack]
difficulty: intermediate
variations: [back_squat, overhead_squat]
progressions: [goblet_squat]
alternatives: [leg_press]
muscle_activation_studies:
  - source_id: erdag_yavuz_2019
    doi: null
    n: null
    population: "resistance-trained males"
    condition:
      load_pct_1rm: 60
      phase: full_rep
    measurements:
      - {muscle: vastus_medialis,  mean_pct_mvc: 61.6, sd: 18.9}
      - {muscle: vastus_lateralis, mean_pct_mvc: 58.4, sd: 14.1}
      - {muscle: rectus_femoris,   mean_pct_mvc: 36.1, sd: 17.7}
      - {muscle: erector_spinae,   mean_pct_mvc: 36.8, sd: 17.1}
      - {muscle: gluteus_maximus,  mean_pct_mvc: 18.3, sd: 6.7}
      - {muscle: semitendinosus,   mean_pct_mvc: 8.2,  sd: 3.1}
      - {muscle: biceps_femoris,   mean_pct_mvc: 6.8,  sd: 6.7}

joint_rom_required:
  knee_flexion_deg: 130
  hip_flexion_deg: 115
  ankle_dorsiflexion_deg: 18
  source: "Greene 1994; Gullett et al. 2009"

strength_curve:
  type: ascending
  sticking_point: bottom_third
  peak_force_position: lockout
  notes: "Anterior load increases knee flexion moment; sticking point worsens if trapezius/rhomboids fatigue and torso tips forward"
  source: "van den Tillaar & Andersen 2021"

sources:
  - title: "Olympic Weightlifting: A Complete Guide for Athletes & Coaches"
    author: "Greg Everett"
    credibility: practitioner
  - title: "Evaluation of muscle activities during different squat variations using electromyography signals"
    author: "Erdag, D., Yavuz, H. U."
    year: 2019
    doi: null
    credibility: rct
  - title: "A biomechanical comparison of back and front squats in healthy trained individuals"
    author: "Gullett, J. C., Tillman, M. D., Gutierrez, G. M., Chow, J. W."
    year: 2009
    doi: "10.1519/JSC.0b013e3181b83d36"
    credibility: rct
  - title: "Joint range of motion guidelines"
    author: "Greene, W. A."
    year: 1994
    publisher: "American Academy of Orthopaedic Surgeons"
    credibility: expert_consensus
---

# Front Squat

The front squat is a squat pattern with the barbell racked across the front of the shoulders. The front-loaded position forces a more upright torso and shifts emphasis toward the quadriceps and upper-back stability.

## Execution

1. Rack the bar across the front delts, elbows high (clean grip or cross-arm grip)
2. Stance about shoulder width, toes turned out slightly
3. Brace the core and keep the elbows up throughout
4. Descend with an upright torso, knees tracking over the toes
5. Drive up while maintaining the rack position

## Common Faults

- **Dropping the elbows** — collapses the rack and pulls the torso forward
- **Limited wrist or thoracic mobility** — prevents a secure clean grip
- **Heels rising** — usually limited ankle mobility

## Variations

| Variation | Key difference | Best for |
|-----------|----------------|----------|
| Clean grip | Bar held on fingertips, elbows high | Weightlifters |
| Cross-arm grip | Arms crossed over the bar | Limited wrist mobility |

> For system-specific training applications, see each system's lens entry.