Front squat


Use your own biology to find a strong foot position. Jump up and land with the intention of jumping right back up (without doing so) and the body will find a good position to start of from.

Per Olsson, Strength stairs


Time needed: 1 minute.


  1. Find a starting position

    Stand under the bar and find a comfortable position quite high up on the back of the shoulders.
    Squeeze the shoulders together to increase stability
    Grip the bar and press the elbows up so that you lock the bar between your hands and your shoulders.

  2. Lift of the bar from the stand

    Yourself, and take a firm step backwards.
    The step should preferably be directly to the foot position with the width and outward angles of the toes you will use in the exercise.

  3. Breath in and hold the breath

    One deep breath to create intra-abdominal pressure which gives the back support.

  4. Sink down in a controlled manor

    The hip joint should be lower than the knee’s highest point.

  5. Stop and/or turn

    One or two second stop creates a higher load in the critical stop, you might need to lower the weights compared to turning up directly.

  6. Raise back up and breath out.

    Straight, locked out, legs.
    Squeeze the air out between your lips meanwhile.

  7. Put the bar back

    With support or on your own.

Common questions

What is front squat?

Front squat is a compound exercise in weight lifting

Which muscles is front squat primarily good for?

Quadriceps, the back and the gluteus muscles

What equipment is needed to perform a front squat?

A squat stand, a bar, weights and collars.

What supplementary exercises can improve the front squat?

For example Leg kick, Leg curl and Squat

Are there any good tips to perform a front squat in a safe way?

Keep in good contact with the bar and stand on the floor so that you have a stable foundation for the front squat.
Lift together with someone supporting you so the focus can be on the squat.

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