Unlock front squat benefits and muscles worked from legs to arms. Our guide covers tips, common mistakes, and safe techniques to maximize gains and minimize injury risks.
A gym sesh would hardly be complete without some squats — and with more than40 typesto choose from, you’ll never get bored. Hold yoursquat jumpsorchair squatsfor just a minute, though. Today you’ll learn how to master a front squat.
Ready to squat like a pro? Here’s how.
How to do a front squat
If you have your barbell ready, here’s how to make your move:
Benefits of front squats
Front squats have a variety ofbenefits, including:
Front common squat mistakes
Like Hannah Montana once sang, “Everybody makes mistakes, everybody has those days.” Luckily, you can always learn from them.
Here are a few common mistakes and how to correct them.
Reps, sets, and weights
Are you just getting started with weightlifting? It’s best to take it slow and begin with lighter weights, gradually increasing as you build strength. Working with a personal trainer or finding a spotter when you’re starting out is also smart.
Try beginning with a barbell weight that allows you to comfortably do 10 reps. Aim for an effort level of about 7 out of 10 to maximize your strength and muscle growth. You should feel challenged, but not to the point where you risk injury.
Generally, 3 to 4 sets of 5 to 12 reps should give you solid results over time.
What muscles are worked with front squat?
Although mostsquatsare primarily a lower-bod move, the frontsquatfits in plenty of upper-body action. The front squat targets your:
The front squat is acompound exercisethat’s great for maxing out your muscles from head to toe, calves to delts. Hold the barbell across the front of your shoulders, squat down until your thighs are parallel to the floor, taking care to stay upright.
Since this move can be tricky for newbies, consider working with a personal trainer to get started.
