Legs · Compound Exercise
Front Squat
The Front Squat is a compound exercise that primarily trains the Quads, with help from the Core and Glutes. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Barbell
Advanced
Muscles worked
Quads — primary
Core — assist
Glutes — assist
How to perform the Front Squat
1
Set up
Bar on front delts, elbows high through the entire lift.
2
Execute
Stay upright — chest pointed at the ceiling on the way down.
3
Form check
Drive hips up and forward out of the hole; don't let elbows drop.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
Our free generator builds a full week around movements like this — or browse ready-made splits.