03/06/2026
Front squats are one of the best exercises for building strong, powerful quads, but they can feel awkward if your form isn’t dialed in.
Here are a few cues I often give my clients to help them feel stronger and more stable during front squats:
1️⃣ Big breath + brace
Before each rep, take a deep breath and brace your core. Think about creating 360° pressure around your torso to stabilize your spine and keep your chest from collapsing forward.
2️⃣ Elbows high, chest tall
Your elbows should stay lifted throughout the movement. This helps keep your torso upright and prevents the bar from rolling forward.
3️⃣ Sit between your heels
Instead of sitting back like a traditional back squat, think about dropping straight down between your heels. This helps keep the movement more quad-dominant and allows you to stay upright.
4️⃣ Keep the bar over your mid-foot
Balance is key. The bar should stay stacked over the middle of your foot throughout the entire lift for the most efficient bar path.
5️⃣ Push the floor away
When you drive out of the bottom, think about pushing the floor away with your feet instead of just standing up. This cue helps keep the bar path vertical and your hips and chest rising together.
Front squats are challenging, but when your mechanics are dialed in they’re an incredible tool for building strength, improving posture, and developing powerful legs.
