How to Do the Perfect Front Squat (Complete Guide)

Perfect Front Squat Technique

The front squat shifts the load forward, creating unique demands on your quads, core, and upper back while improving mobility and posture. ChAIron's AI coaching ensures perfect rack position and movement quality.

Step-by-Step Form Guide

Rack Position:Set bar at chest height, position on collar bones with elbows high
Grip:Use clean grip or cross-arm grip based on mobility
Unrack:Stand up and step back, feet shoulder-width apart
Descend:Keep elbows high and chest up, sit back and down maintaining upright torso
Drive Up:Push through heels, keep elbows high throughout movement

Common Mistakes to Avoid

Dropping elbows during the movement
Forward lean and losing upright position
Poor rack position causing wrist pain
Insufficient depth due to mobility restrictions
Weight shifting forward onto toes

AI Coaching Benefits

Rack position stability and elbow height
Torso angle and upright posture maintenance
Depth tracking and mobility assessment
Core engagement and stability analysis
Load progression recommendations

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