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.

Common errors

Elbows dropping
Turning the descent into a hinge
UNKNOWN — no additional common error is recorded in the biomechanics dataset.

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

Equipment context

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

Substitutions

Back squat Same pattern: squat · Shared equipment: barbell, rack
Cyclist squat Same pattern: squat · Shared equipment: barbell
Low-bar back squat Same pattern: squat · Shared equipment: barbell, rack
Reverse lunge (DB) Same pattern: squat · Same equipment category: free_weight
Bulgarian split squat Same pattern: squat · Same equipment category: free_weight

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

Joint-profile source set: This exercise maps to the repository's sourced squat record with none support. The source brief groups ExRx, NSCA, and ACSM material; it does not retain a per-record source split.

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.

Try these tools

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