How to Do a Front Squat

Executing a front squat looks and feels similar to performing regular squats. However, instead of supporting the barbell weight behind your neck and atop your shoulders as you would with a traditional squat, you will hold the barbell just above your chest and below your neck. Front squats are easier on the lower back than traditional squats. They also benefit the exerciser in achieving proper squat form if they perform regular squats improperly.

Things You'll Need

• Barbell with desired weights
• Exercise mat (optional)

Show More

Instructions

• 1

  Spread your feet apart on the floor or an exercise mat. Your feet should remain just a little wider than shoulder-width apart.

• 2

  Lift the barbell in your hands. Place it on your upper chest near your shoulders. Cross your hands in an "X" shape in front of the bar, placing the edges of your thumbs on the bar to stabilize it. Your elbows should remain pointing outward so your arms are horizontal to the floor. Otherwise, you won't be able to stabilize the bar, and it will fall. Keep the barbell in this position throughout the squat.

• 3

  Bend into a squat. Lower your thighs so that your legs almost make a 90-degree angle. Keep your back straight and look straight ahead of you as you squat. Keep the barbell level as you do so. Bend slowly so as not to disrupt the balance of the bar.

• 4

  Push back up from the squat by thrusting from the heels only. Try not to rely on your knees to hoist the weight back up, or you could injure them.