Front Squat
Also known as: Barbell Front Squat, Clean Grip Front Squat, Cross Grip Front Squat
Muscles worked: Quadriceps, Glutes, Hamstrings, Abductors
How to do it
- 1
Stand with your feet shoulder-width apart, holding a barbell at shoulder level with an overhand grip.
- 2
Keep your elbows high and your chest up as you squat down.
- 3
Lower your body until your thighs are parallel to the ground.
- 4
Push through your heels to return to the starting position.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Front Squat FAQ
What muscles does the Front Squat work?
The Front Squat primarily works the Quadriceps, Glutes, with the Hamstrings, Abductors assisting.
What are the best sets and reps for the Front Squat?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Front Squat?
There is no single number: a good Front Squat depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Front Squat in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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