Front Squat (Clean Grip)
A squat done with the bar resting across the front of the shoulders in a clean grip, which keeps the torso upright and emphasizes the quads. It suits lifters comfortable racking a bar safely.
- Primary musclesQuads
- Secondary musclesCore, Glutes, Hamstrings
- EquipmentBarbell
- LevelIntermediate · compound
How to do the front squat (clean grip)
- Set the bar in a rack slightly below shoulder height and rest it across the front of your shoulders.
- Touch the bar lightly with your fingers in a clean grip rather than gripping it tightly.
- Lift the bar off the rack by pushing through your legs, then step back and set your stance.
- Bend at the knees and hips to squat down until your hamstrings are close to your calves.
- Push through your heels to stand back up, exhaling as you rise to the starting position.
Original library instructions (4 steps)
- To begin, first set the bar in a rack slightly below shoulder level. Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position.
- Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head and elbows up at all times. This will be your starting position.
- Bend at the knees, sitting down between your legs. Continue down until your hamstrings are on your calves. Keep your knees aligned with your feet by consciously using your abductors to push your knees out as you squat.
- Begin to raise the bar as you exhale by pushing the floor mainly with the heel or middle of your foot as you straighten the legs again and return to the starting position.
Common mistakes
- Letting the elbows drop, which lets the bar roll forward off the shoulders; keep the elbows lifted.
- Rounding the upper back under the bar; keep your chest up throughout the squat.
- Skipping practice with an empty bar before adding weight, since the front rack position feels unfamiliar at first.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 4 to 6 reps, 2 to 3 minutes rest |
| Muscle | 3 sets of 8 to 10 reps, 90 seconds rest |
| Endurance | 2 to 3 sets of 12 to 15 reps, 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Use a squat rack with safety pins set at a sensible height so a missed rep is never a problem.
- Practice holding the front rack position without weight until it feels comfortable before loading the bar.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the front squat good for beginners?
It works better for lifters who already have some squatting experience, since holding the front rack position takes wrist and shoulder mobility to learn.
What muscles does the front squat work?
It mainly works the quads, with the core, glutes and hamstrings helping to support and drive the movement.
