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Front Squat
LegsIntermediate
3D anatomy atlas — activated muscles
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Vastus (lateralis/medialis)· HighRectus femoris· HighGluteus maximus· MediumErector spinae· MediumRectus abdominis· MediumAdductor magnus· MediumObliques· Light
Bar on the front shoulders, squat — quad focus, upright torso.
Target muscle
Vastus (lateralis/medialis)Rectus femorisGluteus maximusErector spinaeRectus abdominisAdductor magnusObliques
Equipment needed
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Step-by-step guide
- 1Rack the bar on the front of your shoulders, elbows high, hands lightly holding the bar.
- 2Stand shoulder-width, toes slightly out, brace your core and keep the back straight.
- 3Lower by bending hips and knees, keeping the torso as upright as possible, elbows high.
- 4Descend to at least parallel, then drive through the heels to stand, exhaling on the way up.
Safety notes
Giữ khuỷu CAO suốt — khuỷu tụt làm đổ người về trước và rớt thanh.
Thân giữ thẳng đứng để tránh gập người gây căng lưng dưới.
Người cứng cổ tay dùng kiểu nắm bắt chéo (cross-arm) hoặc dây đeo.
Correct form tips
- Keep elbows high throughout so the bar doesn't roll off the shoulders.
- Keep weight on the mid-foot and heels, don't rise onto the toes.
- Track the knees over the toes, don't let them cave inward.
Mistakes to avoid (injury risk)
- Dropping the elbows → the bar rolls forward and you lose control.
- Leaning too far forward → turns into a back squat, losing quad focus.
- Knees caving inward → harmful stress on the knee joint.