FitCi
Front Squat is a compound exercise targeting the legs: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: glutes, core. Equipment: barbell. Difficulty: advanced, requires solid technique and training history. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Rest the bar on your front shoulders and grip it with your elbows raised.
- Set your feet shoulder-width apart and keep your torso upright.
- Lower your hips down while keeping your elbows high.
- Descend until your thighs reach parallel, keeping your back upright.
- Drive through your heels to stand back up to the tall position.
Coaching tip
Keep your elbows up, keep your torso as upright as possible, and descend to depth under control.
Caution
Skip this move or ask a professional first if you have pain or an injury in: knee, lower back, wrist. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bodyweight Squat, Wall Sit
- Same muscle, different equipment: Goblet Squat, Leg Press, Hack Squat
More legs exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.