Exercise guide
Front Squat
Learn how to use front squat in training, choose practical loads, avoid common mistakes, and track progress in RackMath.
At a glance
How to use this lift in training.
Position and movement cues
- Grip
- Use a clean grip or cross-arm grip that lets the bar sit on the front delts, not in the hands.
- Feet
- Use a squat stance with the whole foot planted and toes slightly out.
- Back and chest
- Keep elbows high, chest tall, and torso braced so the bar does not roll forward.
- Range of motion
- Squat as deep as you can control while keeping elbows high and heels down.
- Speed
- Descend under control, stay tight in the bottom, and drive up without letting the chest dump forward.
- Elbows and knees
- Elbows stay high; knees track with toes rather than caving inward.
Common mistakes
- Dropping elbows
- Holding the bar in the hands
- Heels lifting
- Collapsing forward out of the bottom
How to practice it
Start each set by finding the same setup: stable feet, balanced grip or handles, a braced trunk, and a repeatable start position. Stop the set when the lift no longer looks like the first good rep.
For a heavy barbell lift, use the empty bar, then a few smaller jumps before your working weight. For dumbbells or machines, use one or two lighter feeler sets.
Loading and progression
Use 3-6 reps for strength practice, 6-12 reps for most muscle-building work, and 10-15+ reps for lighter accessories or skill practice.
Pick a load that feels like RPE 7-8 on the final set. Add weight only when the target reps, range of motion, and positions stay consistent.
Track it in RackMath
RackMath keeps previous weights, reps, RPE, plates, warmups, and PRs connected to the exercise so the next session starts with context.
Plate examples
Common barbell loading examples.
Use these as quick references. For custom plates, collars, kg plates, or specialty bars, use the RackMath plate calculator.
| Target | 45 lb bar setup |
|---|---|
| 95 lb | 25 per side |
| 135 lb | 45 per side |
| 185 lb | 45 + 25 per side |
| 225 lb | 45 + 45 per side |
Ready to track it?