Optimising Your Workout With These 5 Tips to Improve Your Front Squat

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Let’s be honest: most of us can look like amateurs trying to perform the front squat! We go from a confident swagger from barbell curls, over to the barbell rack for some front squats with the jitters. And it’s totally normal; even for season lifters, how to do a front squat correctly can be notoriously difficult.

But front squats are one of the best ‘bang for your buck’ exercises that you can do in the gym.

The key benefits of front squat are:

So we’ll look at what proper form looks like, how to warm up to achieve optimal front squat form, how to use progressive overload to get stronger, why varying rep ranges might help, and how accessory exercises will help your front squat technique and strength. Let’s go!

How to do a front squat

Tip #1: Proper front squat technique

The correct front squat form is king for getting the best results and reducing your chance of injury. For optimal front squats form, start with proper positioning and maintain your good form throughout the entire movement.

Here's how to do a front squat:

A raised heel for better front squat form

The other thing to consider is having a raised heel when you perform front squats. And you can do this by standing on a 2.5 or 5kg plate.

The first benefit is improved ankle mobility by allowing you to maintain a more upright torso position. Secondly, it can shift the weight more towards the midfoot, which can reduce strain on the knees and lower back, thus reducing the risk of injury. Finally, a raised heel can also allow for greater activation of the quadriceps, which can lead to greater quadriceps development and improved performance.

However, it's important to note that raised heels are not necessary for front squats and may not be appropriate for all lifters. It's best to consult a qualified coach or trainer to determine what's best for your individual needs and abilities.

So, by following these steps and keeping your form in check, you'll get the most out of your front squat and reduce the risk of injury – and look just as good as when you’re pumping out bicep curls!

Correct breathing for a better front squat technique

Breathing properly during front squats is great for not only safety but performance. So, here’s how to do it for improved front squat benefits:

Before:

During:

Nailing all of this can help stabilise the spine and help you maintain proper form, reducing the risk of injury.

Warming up for front squat benefits

Most lifters give up on front squats because they find them too difficult – and that’s generally because they’re too stiff – that is to say, not warmed up enough. So let’s look at how to get your breathing fire ahead of some front squat sets:

Tip #2: Warm-Up and Improve Mobility

Improved mobility from your warm-ups is critical; warming up helps to increase your body temperature, reduce muscle stiffness, and prepare your joints and muscles for the workout ahead.

This results in better reps, less chance of injury and here’s how to do it:

Specifically, focusing on spine mobility as a warm-up before front squatting is very important.

If you lack mobility through the mid-spine (also called t-spine) you’ll find your elbows start to drop toward the floor, your back begins to round, and your torso may be more forward-leaning. Improving your t-spine mobility will help keep your elbows ‘up’ while squatting, maintain a neutral spine, and assume an upright position while squatting.

One of the easiest ways to improve your t-spine mobility is to use a foam roller:

Additionally, your t-spine mobility might be lacking because of tight lat muscles.

If you still find you’re lacking t-spine mobility after implementing the foam roller exercise, then check out these exercises or this handy Thoracic Extension Mobility Exercises video.

By incorporating these tips into your warm-up routine, you'll be able to perform the front squat more effectively and reduce the risk of injury, sucking up all that’s on offer from front squat benefits. Remember: if something feels painful, Stop. Your body always knows, so listen to it!

How to ensure you get the best front squat benefits

Tip #3: Incorporate Progressive Overload

Progressive overload is a principle of strength training that involves gradually increasing the weight you lift over time in order to continue making progress and improving your strength. Like anything, the more you challenge yourself with the next level, the more you “grow.”

And this principle applies to everything you do in the gym: from your aforementioned bicep curls to your front squat. So, here are a few tips for incorporating progressive overload into your front squat routine:

By incorporating progressive overload into your front squat routine, you'll keep making progress and improve your strength over time. The other way to improve your front squat form is with varying rep ranges. Let’s take a look at that:

Improving front squat benefits with varying rep ranges

Tip #4: Vary Your Rep Ranges

Now if you’re training for muscle strength, higher reps aren’t going to help you. That’s strength training 101.

However: when you’re first starting out, higher reps can help you get the form right. It’s far easier to achieve correct front squat form when using just the bar, or 20 kilograms on both sides, compared to loading it up and injuring yourself and achieving zero front squat benefits!

So, begin with lighter weight, and as you get more confident, work towards 1 to 5 repetitions per set with 80% to 100% of your 1-repetition maximum (1RM), for optimal strength gains.

The other thing is to try lifting with a kettlebell and performing Goblet squats; that is a good place to start before heading to the rack.

Better front squat form with accessory exercises

Tip #5: Incorporate Accessory Exercises

Most of us are sitting down all day, and really need to perform exercises that “awaken” our muscles and joints. This gets us to a place where performing front squats is far easier.

I’m talking specifically about strengthening your core, hips, and legs, which all improve your front squat form.

So, here are a few tips for selecting and incorporating accessory exercises that will help improve your front squat:

By incorporating accessory exercises into your front squat routine, you'll be able to address any imbalances you may have, and strengthen specific muscle groups, helping you to perform the front squat more effectively and efficiently. Remember to choose exercises that will target the specific areas you want to improve, and make sure to incorporate them into your routine regularly.

So, that’s it!

By getting skilled at front squats, you’ll be greeting strength and mass in your quadriceps, better posture, and better core stability. And you’ll achieve this by maintaining proper form and technique to avoid injury and see maximum results, warming up and improving mobility to perform the front squat more effectively, incorporating progressive overload to continue making progress and improving strength, lifting a lighter load to help get your form better where needed, and incorporating accessory exercises to address imbalances and strengthen specific muscle groups.

Nail all this, and your front squat will look and be just as good as your bicep curls. Maybe better!

Hani Watson

Hani Watson's a competitive powerlifter who won bronze while representing Australia at the 2022 Birmingham Commonwealth Games.

More about Hani Watson

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