How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Squat / knee
Front Squat
Upright squat. Brutal on the upper back. Honest on the quads.
intermediateCult Gym floor
Quads · Core · Glutes · Barbell
How to handle weight
Usually 60–75% of your back squat. Hit 4–8 with elbows still high. Elbows drop = load drops.
Usual programming
3–5 × 4–8.
Caution
Elbows stay up. Do not let the bar roll onto the throat. Wrist pain: use a cross-arm or straps. Depth with a vertical torso — if you hinge, the rack is failing.
Setup
Front rack, elbows up, sit down, keep the torso vertical.
Cues
- Elbows stay up
- Don’t collapse the wrists
- Depth you can own
Common mistakes
- Elbows dropping
- Heels rising
- Turning it into a hinge
Home swap
Goblet or dual KB front squat
