Front squats / front squats

Start in front of a rack with a barbell on it. Alternatively, position yourself between the uprights of the Smith machine if you choose to use it for Front Squats. Ensure that your front shoulder muscles are directly under the barbell. Bend both arms backward and point the elbows forward. Keep them parallel to the ground and choose an underhand grip. However, don't grip the barbell properly; instead, let it rest in your fingers. The grip width should be slightly wider than shoulder-width so that the barbell comfortably rests on your shoulders without your hands being caught between the barbell and shoulders. Lift the barbell from the rack and step back to have enough freedom of movement for Front Squats. Your feet should be approximately shoulder-width apart. Keep your upper body upright, and your lower back should have a slight arch. Look forward, and engage the muscles in your entire body.

Alternatively, you can choose a different arm position for Front Squats. Place the barbell on the front shoulder muscles. Your upper arms should have points of contact with the barbell. Use your hands to secure the barbell in the middle with an overhand grip.

Movement execution

To start the exercise, inhale and lower your buttocks by bending your knees. Keep your upper body upright, maintaining the arch in your lower back. Bend your knees until your hips are below your knees, creating a sharp angle with the thighs to the ground. The knees move towards your toes. Ensure that your feet and heels remain in contact with the ground. Stop the downward movement if this is no longer the case. Then straighten your legs, push your hips forward, and return to the upright starting position while inhaling. Make sure to maintain a natural arch throughout.

Multipress Front Squats follow a similar procedure, with the exception that the range of motion is somewhat restricted by the multipress. Lower the barbell slowly along the guidance rails during the descent. Conclude the downward movement when your buttocks are lower than your knees. Then, press the legs upward to return to the upright starting position.

If you're training with light weights, you can breathe in deliberately during the descent. With heavier weights, it's advisable to take a deep breath in the standing rest phase before the descent to build pressure in the abdominal area and ensure stability.

It is often said that the knees should not extend beyond the toes. This rule is not set in stone and should be decided based on individual anatomy. Find your own perfect variation.

Stressed muscles and common mistakes

Front squats are among the less frequently practiced exercises in the gym. This less familiar workout, therefore, carries the potential for errors. In the following section, you will find essential advice and common pitfalls, along with tips to avoid them.

✅ High buttocks: Pay attention to lowering your buttocks during the descent until it is below your knees. Many athletes conclude the movement when their legs are parallel to the floor – a practice considered the optimal standard some years ago.

✅ Curved back: A common misalignment in various squat variations is a curved back. During front squats, be sure to maintain a natural arch in the lower back consistently.

✅ Incorrect grip: The underhand grip is the recommended grip for front squats. Additionally, the barbell should rest solely on your fingers, so refrain from actively gripping it.

✅ Deviant arm position: The arm position in front squats is distinctive. Start by bending your arms and placing the barbell in your fingers. The upper arms should run parallel to the floor, and the elbows should point forward.

Alternatives and similar exercises to front squats

There are numerous alternatives to Front Squats in the realm of squats. The following section introduces various exercises aimed at specifically strengthening your legs and glutes.