Front Squat (Clean Grip)
How to do the Front Squat (Clean Grip) with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Abs, Glutes, Hamstrings
Barbell
How to do the Front Squat (Clean Grip)
- 1
To begin, first set the bar in a rack slightly below shoulder level. Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position.
- 2
Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head and elbows up at all times. This will be your starting position.
- 3
Bend at the knees, sitting down between your legs. Continue down until your hamstrings are on your calves. Keep your knees aligned with your feet by consciously using your abductors to push your knees out as you squat.
- 4
Begin to raise the bar as you exhale by pushing the floor mainly with the heel or middle of your foot as you straighten the legs again and return to the starting position.
Log it, see it on your body.
Every Front Squat (Clean Grip) set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
More quads exercises
Front Squat (Clean Grip): common questions
What muscles does the Front Squat (Clean Grip) work?
The Front Squat (Clean Grip) primarily works the Quads. It also recruits the Abs, Glutes and Hamstrings as supporting muscles.
Is the Front Squat (Clean Grip) suitable for beginners?
The Front Squat (Clean Grip) is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Front Squat (Clean Grip)?
To do the Front Squat (Clean Grip) you'll need a barbell.
Is the Front Squat (Clean Grip) a compound or isolation exercise?
The Front Squat (Clean Grip) is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Front Squat (Clean Grip) with correct form?
To begin, first set the bar in a rack slightly below shoulder level. Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position. Follow the full step-by-step above for the complete movement.
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