Which muscles does the front squat work?

The front squat mainly works your quadriceps. It also involves your glutes and abs.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the front squat in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Front Squat: how to do it and muscles worked

The front squat mainly works your quadriceps, with help from your glutes and abs. You need a barbell.

Muscles worked

Main

Quadriceps

Helping

How to do the front squat

1
Set the bar at shoulder height, rest it on the front of your shoulders with elbows high, using a clean grip or crossed arms. Unrack and stand with feet shoulder-width apart.
2
Keep your elbows up and torso upright as you bend your knees and sit straight down until your thighs are parallel or lower. Drive up through your midfoot.
3
Lower over 2 seconds with a braced core, breathe in at the top and out as you stand. Keep the bar pinned against your shoulders.

Form tip: If your elbows drop, the bar rolls forward; lighten the load and keep your chest tall.

Common questions

Which muscles does the front squat work?: The front squat mainly works your quadriceps. It also involves your glutes and abs.
What equipment do I need for the front squat?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the front squat in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.