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LegsBarbellSquat

Front Squat

Reviewed by Bryan Cortez, MS

More upright than the back squat — more quad, happier lower back, fussier rack.

Rep Sweet Spot
3-8
Sets
2-4
working sets
RIR
1-3

How to do it

Setup

  • Bar in the front rack on the front delts, elbows high, clean or cross-arm grip; brace hard before unracking.

Execution

  • Sit straight down, keep the elbows up the entire rep, knees travel forward, torso stays upright.

Common Errors

  • Elbows dropping (the bar rolls forward)
  • Tipping forward into a good-morning
  • Heels rising from poor ankle mobility
  • Losing the brace at the bottom

No-Fly Zone

over 15 reps (the rack position fails before the legs do)

Programming

Members only · free

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If it hurts

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The Evidence

Builds quads plus upper-back and core with an upright squat. Does NOT load as heavy as the back squat; the rack position caps it.

SFR — 0.6

Train with the system.

Programs, coaching and the full library — inside the community.

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Divine Wellness USA

What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.