Front Squat
Trains the quadriceps, with help from the hamstrings and glutes. You need a barbell. 12 of our free programs use it, across 57 sessions.
Free to use. The app works out every weight and times your rest.
How our programs run the Front Squat
These numbers are counted from the programs themselves, not averaged off the internet.
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 28-Day Shred | Full Body C | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Bullmastiff | Deadlift | 3×12 RPE 64×12 RPE 7+16 more on the program page | Fixed weights |
| GZCL UHF | Front Squat | 2×4 @ 81% 1×4+ @ 81%3×3 @ 86% 1×3+ @ 86%+3 more on the program page | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
| GZCL: Jacked & Tan 2.0 | Lower — Squat | 4×10 @ 50%4×8 @ 60%+8 more on the program page | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
| nSuns LP | Deadlift | 1×5 @ 35% 1×5 @ 45% 1×3 @ 55% 1×5 @ 55% 1×7 @ 55% 1×4 @ 55% 1×6 @ 55% 1×8 @ 55% | % of the parent lift's Training Max — moves when it moves |
| Olympic Lifter | Power & Overhead | 3×5 | Linear: +5 kg on success, deload 10% after 3 misses |
| PHUL | Lower Hypertrophy | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Push Pull Legs · Upper Lower | Lower | 4×6–8 | Double: reach rep ceiling on all sets → +5 kg, deload 10% after 2 misses |
| The Rippler | Deadlift | 5×6 @ 68%5×5 @ 72%+8 more on the program page | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
| Twice-A-Day | AM — Squat Strength | 3×6–8 | Double: reach rep ceiling on all sets → +5 kg, deload 10% after 2 misses |
| Wolverine | Day 2 — Legs (Volume), Day 2 — Legs (Build) +2 | 4×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| WS4SB 3 | Lower — Explosive + Strength | 3×5 1×5–8+ AMRAP | Linear: +5 kg on success, deload 10% after 2 misses |
Percentages are of your training max. AMRAP means as many reps as you can manage on that set. Durata works out every one of these weights for you.
Watch the Front Squat progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
What Front Squat trains
How to do the Front Squat
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand and racking them on your shoulders with your elbows pointing forward.
- Begin the movement by pushing your hips back and bending your knees to lower into a squat position.
- Continue lowering yourself until your thighs are parallel to the floor, ensuring your knees stay in line with your toes and your back remains straight.
- Push through your heels to stand back up, extending your hips and knees fully to return to the starting position. Repeat for the desired number of repetitions.
Getting it right
- Ensure your elbows stay up and forward to keep the dumbbells stable on your shoulders.
- Avoid letting your knees collapse inward; keep them aligned with your toes.
- Maintain a neutral spine and avoid rounding your back.
Swap Front Squat for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Front Squat for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.