StrengthIn review

Front Squat

A bilateral barbell squat with the bar supported across the front of the shoulders.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Squat
Modality: Strength
Difficulty: Intermediate
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym
At home: No

How to do it

Set up

Place the bar across the front of your shoulders and lift your elbows.
Stand with feet about shoulder-width and keep the whole foot on the floor.

Do the rep

Brace and sit down between your feet while keeping the elbows lifted.
Drive through the whole foot and return to a full stand.

What counts as a rep

A rep counts when the hip crease drops below the top of the knee and you return to a full stand.

One rep starts standing, lowers until the hip crease is below the top of the knee, and ends with hips and knees fully extended.

Breathing

Breathe in and brace before the descent; exhale after you stand.

Cues

Keep the elbows high.
Sit between the feet.
Drive through the whole foot.

Common mistakes

Elbows drop
What you seeThe elbows point down and the bar rolls forward.
FixReduce the load and keep the upper arms lifted.
High elbows keep the bar supported on the shoulders.
Heels lift
What you seeThe heels lose contact near the bottom.
FixUse a stable stance and keep pressure across the whole foot.
Whole-foot pressure supports balance through the squat.

Stop the set if

Stop if you feel sharp pain.
Stop if the bar rolls forward or the elbows cannot stay lifted.
End the set when you cannot meet the stated range under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Quadriceps · moderate confidence
Glutes · moderate confidence

Assisting

Adductors · moderate confidence
Deep core / trunk stabilizers · moderate confidence
Spinal erectors · moderate confidence

Equipment

Barbell

Set the rack so the bar can be lifted into a front-rack position.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A coach reviewer has not signed this off yet.

Technique, cues, rep standards, breathing, stop cues, and error corrections are original draft text. Independent technique sources and coach review remain required.
Anatomy, classification, and equipment use unapproved blueprint planning hints. The assigned review tier must confirm them.
Allowed metrics, side counting, and environment values are draft interpretations of the planning metadata.
The blueprint requires a rack, but rack is absent from equipment-taxonomy.csv. The normalized equipment fields omit it pending a taxonomy decision.
This pass treats load-and-reps as the legal modes supported by the CSV logging model; reviewer approval remains required.
The rewritten summary, rep standard, breathing, stop cues, and common errors are editorial judgements pending the assigned review tier.
Legacy relations are movement-pattern and equipment judgements; engine edges remain empty pending S2-CAT-005 approval.
Pass 2 rewrites the finish standard as a counting-only criterion and replaces the web title, summary, and meta description with exercise-specific copy; these editorial choices require review.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-1 blueprint and exercise brief.

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