What should I feel during Front squat?

Quads load hard while the upper back fights to stay vertical.

What are common mistakes with Front squat?

Elbows dropping; Turning the descent into a hinge

How do I progress Front squat?

Add small load when elbows stay high through the last rep.

What can I do instead of Front squat?

Goblet squat, Hack squat, Leg press

Front squat

Bar rests on shoulders, elbows high, torso tall.

family=squatpattern=squatforce=pushmechanic=compoundequipment=free_weight

Muscles

muscle emphasis · training guidance

quadsPRIME

upper back68

glutes56

Primary: quads
Supporting: upper back, glutes

Mechanics

Pattern: squat
Equipment: barbell, rack
Geometry: 90° Alignment
Target feel: Quads load hard while the upper back fights to stay vertical.
Progression: Add small load when elbows stay high through the last rep.
Regression: Use goblet squat if wrist or rack position blocks setup.

Watch for

Elbows dropping
Turning the descent into a hinge

Equipment context

The barbell version lets you move the most absolute load, while your grip and shoulder girdle stabilize the path.

Substitutions

See all 33 quads exercises in the Atlas

Progression ladder

Beginner / regression: Use goblet squat if wrist or rack position blocks setup.
Standard: Front squat
Advanced / progression: Add small load when elbows stay high through the last rep.

Atlas metrics

Movement pattern: squat
Primary target: quads
Supporting muscles: upper back, glutes
Equipment: barbell, rack
Joint geometry: 90° Alignment
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up Front squat?: Bar rests on shoulders, elbows high, torso tall.
What should I feel during Front squat?: Quads load hard while the upper back fights to stay vertical.
What are common mistakes with Front squat?: Elbows dropping; Turning the descent into a hinge
How do I progress Front squat?: Add small load when elbows stay high through the last rep.
What can I do instead of Front squat?: Goblet squat, Hack squat, Leg press