Front Squat
Front Squat 1RM Calculator
Estimate your one-rep max
Front Squat Strength Standards (kg)
| Body Weight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 kg | 85 | 125 | 170 | 235 | 295 |
| 130 kg | 90 | 130 | 175 | 245 | 305 |
| 140 kg | 90 | 135 | 180 | 250 | 315 |
| 150 kg | 95 | 140 | 190 | 260 | 325 |
| 160 kg | 95 | 145 | 195 | 270 | 340 |
| 170 kg | 100 | 150 | 200 | 280 | 350 |
| 180 kg | 105 | 150 | 205 | 285 | 360 |
| 190 kg | 105 | 155 | 215 | 295 | 370 |
| 200 kg | 110 | 160 | 220 | 305 | 380 |
| 210 kg | 110 | 165 | 225 | 310 | 390 |
| 220 kg | 115 | 170 | 230 | 320 | 400 |
How to Perform the Front Squat
Position the barbell on your front deltoids with a clean grip (fingers under the bar, elbows high) or a cross-arm grip. Step back from the rack with feet shoulder-width apart. Keeping your elbows high and your torso as upright as possible, descend by bending at the hips and knees until you reach full depth. Drive up through the mid-foot to return to standing, maintaining the high elbow position throughout.
Muscle Activation
The front-loaded position forces a more upright torso, which dramatically increases quadriceps involvement compared to the back squat. The upper back muscles, particularly the thoracic erectors, rhomboids, and lats, work hard to keep the barbell from rolling forward. The core must brace intensely to maintain the upright position, making this an excellent total-body exercise despite being classified as a leg movement.
Common Mistakes
- Dropping the elbows, which causes the bar to roll forward and the lift to fail.
- Leaning too far forward, typically caused by weak upper back or tight lats.
- Limited wrist flexibility preventing a proper clean grip, which can be addressed with mobility work or using the cross-arm grip.
- Not bracing the core adequately, leading to a collapsed torso position.
Variations
Goblet squats are a beginner-friendly front-loaded alternative using a dumbbell or kettlebell. Zercher squats use a bar in the crooks of the elbows for a similar loading pattern. Safety bar squats approximate front squat mechanics with a specialty bar. Pause front squats build strength at the bottom and reinforce positioning.
Programming Tips
Front squat 1-2 times per week for 3-4 sets of 3-6 reps for strength or 3-4 sets of 6-10 reps for hypertrophy. Most lifters front squat about 80-85% of their back squat. This exercise is excellent for Olympic weightlifters as it directly transfers to the clean.