Recommended Exercise: Front Squats

This is a more quad focused cousin of back squats. Unlike back squats, it forces us to have thoracic extension throughout the exercise and hence very good for people with sedentary jobs. Upper body posterior chain is also taxed more in front squats. From personal and coaching experience, it is also a good option to consider if you have a niggling pain in your knees or lower back.

Also, unlike back squats where people lean enough to make it look like good mornings, Front squats are hard to cheat because of their front loading pattern. Abs are involved extensively because of a more upright posture. Above all, it looks like a bad ass lift made for men (and awesome heavy lifting women). So let us learn the basics first:


Exercise type: Free-Weights | Compound (Hip & Knee Extension)


Targeted Muscles:

  1. Quads
  2. Glutes
  3. Hamstrings (eccentric motion)
  4. Transverse abdominis, rectus abdominis, erector spinae, Anterior Delts, Pecs, Lats (Stabilizers)


Equipments needed:

  1. Squat rack
  2. Olympic Barbell
  3. Weights
  4. Humbleness (you will not be able to squat as heavy as back squat)
  5. Wrist Straps (in case you have poor wrist mobility)


Key Tips:

  1. Keep your elbows up at all times during the movement.
  2. The bar is supposed to rest on your shoulders and just stabilized through your grip
  3. Sit into a deep squatting position while intentionally pulling your body downwards.
  4. You may want to widen your stance when you first start doing front squats. It’ll be a new movement pattern for your body and hence more stabilization may be needed.



  1. Parallel Front squats (easier to perform, for people with restricted range of motion at knee joint level)
  2. Hugging Variation (easier to perform, for people who lack thoracic/ wrist mobility)



  1. Goblet Squats (good for beginners)
  2. Clean and Jerk (advanced; involves front squat movement as a part of overall lift)


In Lucem Scientiam,



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