WhatWorksWhat.
Quads

Front Squat

Quad pump like nothing else. Upper back works hard just holding the position.

Complexity · Highstrengthintermediate+BarbellSquat rack
Check Your Form
  • Abs
  • Glutes
  • Lower back
  • Quads
  • Quads - Inner quad (teardrop)
  • Quads - Middle quad
  • Quads - Outer quad
  • Middle quad
  • Outer quad
  • Inner quad (teardrop)
  • Deep quad

PrimarySecondary

What it hits

Parts of the target muscle.

  • Middle quad

    Hit

    Rectus femoris - crosses hip, best hit when hip is extended (sissy squat, leg ext).

  • Outer quad

    Hit

    Vastus lateralis - outer sweep.

  • Inner quad (teardrop)

    Hit

    Vastus medialis - pops with full depth.

  • Deep quad

    Not hit

    Vastus intermedius - underneath, always involved.

The movement

Get it right, not roughly right.

Optimal form

8:57· Jeff Nippard

HOW TO FRONT SQUAT: Build Bigger Quads & A Stronger Squat

Bottom (parallel)

Lockout

Bar across the front delts, elbows pointed high to keep a shelf. Sit straight down between the heels - knees track over toes, torso UPRIGHT the entire time. Drive up out of the hole.

Common mistakes

  • Elbows dropping - bar rolls down the chest.
  • Folding forward at the bottom - that's a back squat in disguise.

Where you should feel it

Quad pump like nothing else. Upper back works hard just holding the position.

Injury risk · 5/10

SafetyIf the elbows drop, the bar rolls forward and dumps - bail by stepping away and letting it fall. Work front-rack mobility before loading.

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains quads. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Pause front squat (3s in the hole)

    Maximum quad torture.

    100% on target

    On target

    Same target, minor adjustment.

  • Cross-grip front squat

    Arms crossed over the bar.

    90% on target

    On target

    Same target, minor adjustment.

  • Zercher squat

    Bar in the crook of the elbows.

    90% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Couch Stretch

    Rear foot up on a bench, front leg in a 90/90 lunge. Squeeze the glute of the rear leg, tall torso. 60s per side.

    QuadsGlutes

  • Child's Pose

    Knees wide, big toes together. Sit hips back to the heels, arms long overhead, forehead to the floor. 60s. Walk the hands one direction to bias one side.

    LatsLower backRhomboids

  • Pigeon Pose

    From all fours, bring one knee forward at ~45° with the shin angled across the body. Extend the back leg straight. Lower the chest over the front shin. 60s per side.

    Glutes