All Exercises
Front Squat
Strengthens the glutes and quadriceps while building core stability from holding the weight at the chest.
Last updated
Main Muscles
- Glutes
- Quadriceps
Supporting Muscles
- Abs
- Calves
- Hamstrings
Workouts with this exercise
Share
How to perform
- Hold an AguaForce weight close to your chest with both hands, elbows pointing forward
- Stand with feet shoulder-width apart, toes slightly turned out
- Bend your knees and hips to lower into a squat, keeping your torso upright
- Push through your heels to return to standing
Tips
- Keep your chest lifted so the weight doesn't pull you forward
- Squat as low as your mobility comfortably allows
Front Squat FAQ
What muscles does the front squat work?
The front squat mainly works your glutes and quadriceps, with your abs, calves and hamstrings supporting the movement.
How much water should I put in the weight for the front squat?
Fill one AguaForce weight to about 6–11 lb, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of the front squat should I do?
Aim for 3 sets of 12–15 reps, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.