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Exercise handout — move better, feel better.
Front Squat
Barbell squat with bar in front rack position. Emphasizes quadriceps and requires upright torso.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
No equipment needed
No equipment? Try: Goblet squat, Dumbbell front squat, Safety squat bar
Dosage
4
Sets
6
Reps / Time
150 sec
Rest
2 sec down / 1 sec pause / explode up
Tempo
Step-by-Step Guide
Set up
- Bar resting on front delts
- Elbows high, upper arms parallel to floor
- Feet shoulder-width, toes slightly out
Step 1 of 4
Brace core and initiate squat
Step 2 of 4
Lower hips between legs
Step 3 of 4
Keep torso as upright as possible
Step 4 of 4
Drive through legs to stand
Breathing
- Big breath at top, brace
- Exhale as you drive up
Form Cues
- Elbows up throughout
- Stay tall through torso
- Knees track over toes
- Full depth if mobility allows
Common Mistakes to Avoid
- Elbows dropping
- Forward lean
- Knees caving
- Rising onto toes
Safety Information
Requires good wrist and thoracic mobility. Use squat rack with safeties.
Progressions
Increase weight, pause at bottom, tempo work
Regressions
Goblet squat, lighter weight, box squat
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.