Front squat: how to do it
Main muscles: Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop). Helpers: Gluteus maximus, Upper abs, Erector spinae (lower back). Below: step-by-step form, common mistakes, a muscle map, reps and rest, and what to swap it for.
Equipment
Barbell
Reps
8–12
Rest
105 s
Muscle group
Legs
How to do it
- Bar resting on the front delts, elbows high and pointing forward.
- Sit straight down, torso upright, knees tracking over the toes.
- Stand up pushing through the whole foot and keep the elbows up.
Common mistakes
Elbows dropping and the bar rolling off, leaning the torso forward.
Muscles worked
primary·secondary
- Primary
- Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop)
- Secondary
- Gluteus maximus, Upper abs, Erector spinae (lower back)
A secondary muscle gets roughly half the stimulus of a set — that is also how the log’s stats count it.
Alternatives: similar exercises
Back squat
Barbell · Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop), Gluteus maximus
Goblet squat
Dumbbells · Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop), Gluteus maximus
Bodyweight squat
Bodyweight · Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop), Gluteus maximus
Leg press
Machine · Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop)
Leg extension
Machine · Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop)
Hack squat
Machine · Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop)
Log your sets — the app suggests the next weight
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