The front squat is a squat variant with the barbell racked across the front of the shoulders (in a clean/rack position or a crossed-arm grip) instead of across the back. This more upright torso position shifts more of the load onto the quadriceps and the core, and compared with some back squat variants it may reduce the demand placed on the lower-back extensors — though this depends on the individual lifter and the exact back squat setup being compared. It is commonly used as an accessory to the back squat.
Technique: the bar rests across the front of the shoulders, supported either in a clean-style rack position (fingers under the bar, elbows high) or with the arms crossed over the bar. Keeping the elbows up and the torso upright helps keep the bar from rolling forward. The descent and ascent follow the same hip-and-knee bending pattern as the back squat, just with a more upright torso throughout.
Common technical errors: letting the elbows drop, which lets the bar roll forward off the shoulders; rounding the upper back under the bar's position; the same knee-valgus and heel-lift issues as the back squat; and leaning the torso too far forward, which increases the risk of losing the bar off the front rack.
Technique: the bar rests across the front of the shoulders, supported either in a clean-style rack position (fingers under the bar, elbows high) or with the arms crossed over the bar. Keeping the elbows up and the torso upright helps keep the bar from rolling forward. The descent and ascent follow the same hip-and-knee bending pattern as the back squat, just with a more upright torso throughout.
Common technical errors: letting the elbows drop, which lets the bar roll forward off the shoulders; rounding the upper back under the bar's position; the same knee-valgus and heel-lift issues as the back squat; and leaning the torso too far forward, which increases the risk of losing the bar off the front rack.