Front Squat (Clean Grip)

What it is

This exercise is a fundamental barbell squat variation performed with the weight racked across the front of your shoulders. It primarily engages your quadriceps, while also strengthening your core, glutes, and hamstrings. This compound movement builds significant lower body strength and core stability.

Technique tips

• Ensure the barbell rests on your front deltoids, using a clean grip.
• Maintain high elbows and an upright torso throughout the lift.
• Descend with control, pushing your knees out to track your toes.
• Squat deep, aiming to have your hips below your knees.
• Drive up powerfully through your heels as you exhale.
• Keep your gaze forward to help maintain an upright posture.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.