Front Squat — Barbell Back Squat Alternative
The front squat places the barbell across the front of your shoulders in a rack position, dramatically changing the mechanics from a back squat. The forward bar position demands a more upright torso, shifting stress from the lower back to the quads and core. It's a favorite among Olympic lifters, CrossFitters, and anyone prioritizing quad development.
How to Perform
- Set up in a rack with the bar at shoulder height. Place the bar on your front delts with elbows high, using either a clean grip or cross-arm grip.
- Unrack and step back, standing with feet shoulder-width apart and toes slightly out.
- Squat down while keeping your elbows high and chest up — if your elbows drop, the bar rolls forward.
- Drive up through your quads, maintaining the upright torso throughout the entire movement.
How It Compares to Barbell Back Squat
Back squats allow about 20-30% more weight due to the biomechanical advantage of the rear bar position. Front squats compensate with significantly greater quad activation and core demand, plus reduced shear force on the lumbar spine. The front rack position is the main barrier — it requires good wrist and thoracic mobility. For lifters who experience lower back pain during back squats, front squats are often a game-changer.
Equipment & Muscles
- + Superior quad activation
- + Reduces lower back strain
- + Builds core strength
- + Improves mobility
- - Requires wrist flexibility
- - Harder to learn
- - Can't lift as much weight