Front squat
The front squat holds the bar on the front of the shoulders, which keeps the torso more upright and loads the knees less than the back squat while recruiting the thigh muscles about as much. It almost certainly builds the quads like other deep squats, but no long-term trial has measured muscle growth with the front squat itself, so the grade is moderate.
What the science says
- Similar muscle recruitment with less knee load Moderate evidence
Gullett et al. (2009) compared front and back squats in 15 trained lifters: overall muscle activity was similar, but the front squat produced lower knee compressive forces and lower knee-extensor moments. This is activation (EMG) and force data from single sessions, not growth.
- Upright torso, slightly more vastus medialis activity Moderate evidence
Yavuz et al. (2015) found that at maximal loads the front squat produced less trunk lean and more vastus medialis EMG than the back squat, with the back squat showing more semitendinosus activity. Activation differences do not prove different growth.
- Builds strength and jump performance Moderate evidence
In Contreras et al.'s 2017 randomized trial in adolescent male athletes, 6 weeks of front squats improved front squat strength and vertical jump more than hip thrusts did. No published trial has measured muscle size after front-squat-only training.
How to do it
Muscles trained: quadriceps, glutes, adductors
- Rest the bar on the front delts, close to the throat, with a clean grip or crossed arms
- Keep the elbows high so the upper arms are near parallel to the floor
- Brace hard before each rep; the torso stays nearly upright
- Sit straight down between the heels, knees tracking over the toes
- Stop the set when the elbows drop or the upper back rounds
How to apply it
Use it as your main squat or as a more upright alternative to the back squat; most people handle less load than in the back squat.
Who should be careful
The front squat puts less compressive force on the knee than the back squat, but the rack position can strain the wrists and the upper back fatigues before the legs; crossed arms or lifting straps help wrist comfort. Use safety pins when training heavy. Anyone with knee, wrist or back pain should get individual advice from a physician or physical therapist.
Frequently asked questions
Is the front squat better than the back squat for the quads?
Not proven. Gullett et al. found similar overall muscle activity with lower knee forces in the front squat, and Yavuz et al. saw slightly more vastus medialis activity, but no trial has compared growth between the two.
Is the front squat easier on the knees?
Yes, in the lab. Gullett et al. measured lower knee compressive forces and knee-extensor moments in the front squat than in the back squat at the same effort.
Why can I lift less in the front squat?
Holding the bar on the front of the shoulders limits how much load your upper back and rack position can support, so most people use less weight than in the back squat.
Scientific references
- A biomechanical comparison of back and front squats in healthy trained individuals
- Kinematic and EMG activities during front and back squat variations in maximum loads
- Effects of a Six-Week Hip Thrust vs. Front Squat Resistance Training Program on Performance in Adolescent Males: A Randomized Controlled Trial
More exercises
- Bulgarian split squat Moderate evidence
The Bulgarian (rear-foot-elevated) split squat trains one leg at a time and builds the quads and glutes with far less load on the bar than a back squat.
- Leg press Strong evidence
The leg press builds the quadriceps about as well as free-weight squats and also grows the glutes and adductor magnus, with no balance or spinal-loading limit.
- Romanian deadlift Moderate evidence
The Romanian deadlift is a hip hinge that loads the hamstrings and glutes at long muscle lengths, and trials of stiff-leg deadlifts and similar hip-extension exercises show real hamstring growth, mainly in the semimembranosus and biceps femoris long head.
- Conventional deadlift Moderate evidence
The conventional deadlift trains the whole posterior chain and grip and is a core strength lift, but research on its growth effects is thin: trials either use other deadlift variants or measure strength rather than muscle size.
- Barbell hip thrust Moderate evidence
The barbell hip thrust grows the glutes, and it does so with little growth of the quads or adductors, which makes it a good targeted addition.
- Lunges Moderate evidence
Lunges (forward, reverse or walking) train the quads and glutes one leg at a time and highly activate the glutes.