8 Front Squat Variations for Bigger Quads and Stronger Lifts (SAMPLE Front Squat Strength Program)
Building a stronger front squat and bigger quadriceps takes time, and often requires coaches and lifters to examine their front squat patterning and weightlifting technique. In this article, we will dive into the front squat, discuss what a good front squat looks like, and how we can perform front squat variations to develop greater quadriceps strength, increase muscle hypertrophy, and increase the front squat’s carry over the the clean and jerk.
Warm-Up Drills for Front Squats
Front Squat Variations to Improve Positional Strength
Accessory Exercises to Increase Your Front Squat
Sample 3-Day Front Squat Strength Program
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What Does the Perfect Front Squat Look Like?
While front squats may vary based on the lifter’s limb lengths, mobility concerns, weight, etc, it is generally said that a front squat has a lifter assume a more vertical torso positioning in the front squat, with greater degrees of knee flexion, and a higher percentage of overall loading placed on the quadriceps.
As you can see below, the front squat (left) requires that a lifter achieves deeper ranges of knee flexion, which in turn allows the hips to sit slightly lower in the squat and the torso in a more upright position. This is key for Olympic weightlifting movements like the clean, and is why back squat and front squats are trained in Olympic weightlifting, and should look different as we analyze ankle, knee, and hip angles.
One of the best representations and tutorial video on the front squat, proper bar placement, and what NOT to do is in the video below. In this video, Max goes over proper front rack positioning, how to control the descent of the squat, and more.
My 8 Favorite Front Squat Variations to Build Bigger Quads and Stronger Lifts…
Below are eight (8) of my favorite front squat variations to build bigger quads, improve front squat technique, and increase strength in both the front squat and clean. I have used these with beginners and National level athletes alike, and they continue to time and time again prove themself.
Be sure to stick around until the end, where I offer a FREE 3-DAY FRONT SQUAT STRENGTH PROGRAM (below)!
Warm-Up Drills for Front Squats
While there are a plethora of great squat warm-up exercises, the below two front squat drills are ones that I use repeatedly with beginner lifters and national-level athletes. These can be done after a general warm-up and foam rolling or light warm-up sets before squatting.
No Hand Front Squat
The no hand front squat, also called the “Frankenstein Squat” or “Zombie Squat”, is a front squat variation that forces the utmost of vertical torso positioning, upper back strength, and proper front squat knee and hip patterning. In this front squat variation, the lifter must maintain a rigid torso so that the bar can rest on the front deltoids and not fall forwards off the shoulders (or roll backwards into the lifter’s neck). For lifters who struggle to maintain upper body positioning or lifters who have excessive torso forward lean, this exercise is a must.
Additionally, lifters who collapse in cleans and heavy front squats, yet somehow save them by rounding like a turtle will find these frustrating yet highly rewarding
You can perform these during lighter warm-up sets before main front squat variations, or use it as an accessory exercise to reinforce vertical positioning in the front squat and clean.
Sots Press
The Sots press is done by sitting in the squat with the bar in the front rack position (bottom of the front squat) and pressing the barbell overhead, while staying in the squat position. This results in a great amount of thoracic extension stretch, shoulder stability, and hip/core strength. This is also a great exercise for lifters who fail to create tension in the torso and deep core muscles during the squat or clean.
This is best done using light to moderate loads, and focusing on finding proper foot pressure, balance, and stability in the press. Often, I will do a few light, empty barbell sets before training sessions, but you can also use weights to challenge strength and stability. If using weights, keep the loads moderate, and focus on correct positions and maintaining tension and control throughout the entire range of motion. I prefer repetitions of 5-10 for most warm-up and accessory exercise segments.
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Positional Strength Exercises for Front Squats
Below are four (4) front squat variations that weightlifters and fitness goers can use to increase quadriceps strength, size, and build better positioning for the front squat and clean.
Pause Front Squat
The pause squat is a classic front squat variation that can be used with all levels. This is done by pausing at the bottom of the front squat. The pause duration can vary from a brief pause to a longer, 3-5 second pause. The longer the pause, the more emphasis on holding positions and maintaining proper front rack, upper back, and core stability.
These are great ways to also increase a lifter's confidence in the bottom of the squat, as well as help them develop greater awareness of foot pressure both in the bottom of the squat as well as as they stand up out of the front squat.
This can be done using lower rep ranges, or adding brief pauses for higher repetition reps geared for functional hypertrophy (5-10 reps) or general hypertrophy (5-15 reps), as full range of motion and increase muscle stretch and tension have been shown to be significant markers for muscle hypertrophy.
Double Pause Front Squat
The double front squat is a brutal pause squat variation that has a lifter add a second pause on the way up after the first pause at the bottom of the front squat. By adding in two pauses, specifically the second which occurs at roughly 90-110 degrees of knee flexion, the upper back and positional strength of the torso in the front squat is emphasized. This variation is also a great way to add tension to the quadriceps and anterior core, all of which can have great carry over to the clean and front squat.
Note, that this variation is extremely challenging and fatiguing, so I recommend performing this in the 1-5 repetition range.
Heel Elevated Front Squat
Heel elevated front squats take an already quad emphasized movement to the next level. By elevating the heels you allow a lifter to assume a more upright torso positioning by decreasing the need for ankle mobility. This can be a great way to teach lifters how to sit down in a vertical manner, slowly progress them towards a more vertical squat pattern, and even help to improve ankle mobility over time.
For lifters who wear Olympic weightlifting shoes in which the heel is already elevated, I still suggest adding a small elevation (like small kilo or 2.5lb plates) underneath their already elevated heels. This will further emphasize the vertical torso and increased knee flexion, which can then be removed over time.
I recommend doing this movement with moderate loads, combining it with pauses, and performing these in the 5-10 rep range for most lifters. The amount of knee flexion in here, while not inherently bad, does place a great amount of loading on the quadriceps and knee (again, not an issue). That said, it is best to use this variation with the purpose of movement awareness, improving patterning, and isolating the quadriceps for muscle growth… NOT MAXIMAL STRENGTH OR NEURAL TRAINING.
Thruster
The thruster, also known as the front squat into push press, is a great variation to train positional strength, aggression, confidence, and the upper body… all at once. For lifters who fail to maintain a rigid torso and upright front rack position in the front squat or clean, the thruster can be done (with heavier relative loads) to expose such issues.
The first thing to remember here is that light squats and light thrusters (below 50% max) have their place in fitness, however often using too light of loads will sometimes allow a lifter to “get away” with poor or slightly sloppy technique because the weight is relatively light.
When performing thrusters, aim to do reps with relatively heavy loads, for a few reps (1-5 reps, max). Often, I will prescribe thrusters for 2-5 reps at 60% of clean and jerk max, assuming the lifter has more experience and their numbers are in line with their strength reserve. If a lifter is not, I often will have them work to a challenging yet proper looking thrusters with loads that are around an RPE 8 for 2-5 reps.
This can also be a great way to train both the squat and the push press when pressed for time.
Accessory Exercises to Build Bigger Quads for Front Squats
Below are two (2) very important accessory exercises weightlifters and fitness goers can do to increase muscle growth and reinforce proper front squat mechanics WHILE limiting unwanted stress on the back, knees, and nervous system. The purpose of accessory training is to address any muscle imbalances and aid in muscle hypertrophy, which means the emphasis should be on sound movement patterning and muscle fatigue, not on how heavy one is lifting. Furthermore, it is often a good idea to add tempos and controlled pauses throughout the range of motion to maximize time under tension and muscle growth.
Front Rack Bulgarian Split Squat
Including a unilateral front squat variation is not only key for addressing any unilateral strength asymmetries and muscle imbalances, but it also is a great way to overload a muscle without having to use heavy weights. By training the front rack Bulgarian split squat, you force a lifter to maintain a vertical torso and stable front rack positioning, while also not allowing them to shoot their hips back and upwards as they come out of the squat. This will really force them to drive through the foot and maintain an upright position.
Additionally, training unilaterally will also help to uncover any rotational stress during a squat, and will often have lifters feeling the obliques and anterior core to a higher extent, helping to reinforce bracing and core strength needed in front squats and cleans.
Leg Press / Hack Squat
While the leg press and hack squat are not the same exercise, they both can be very powerful and similar machine-based exercises to add high amounts of muscle to the quadriceps without having to add additional strain to the back, hips, and core. For some lifters, adding more squats, especially the more advanced and stronger they become, can actually do more harm than good. It can leave them feeling run down and often lead to overuse injuries and knee/back pain.
Enter the leg press and hack squat. Both of these can be used to attack quadriceps hypertrophy, and can be a great way to add additional training volume to weak legs. The key with these is to make sure you train the full range of motion, and sit deep in the leg press and hack squat to maximally load the quadriceps. Half reps are not helpful here, nor is lifting too heavy. If you perform these correctly, you will feel the quadriceps engaged, working, and often very sore after a solid leg press/hack squat session.
Sample Front Squat Strength Program
The below program trains the front squat (or squatting patterning in general) 3 days a week. On other days, try to limit overall squatting from other movements, making sure to then focus on training of the hamstrings, glutes, and upper body. Suggestions as to what to pair with the movements per day are below. For a complete workout program, be sure to browse our Olympic weightlifting programs or work with a national level weightlifting coach directly to set up your customized training program.
Day 1
This day is focused on positional strength and hypertrophy. Keep loads moderate, and work to establish good positions, and muscle fatigue. Follow the main squat variation with an accessory exercise to further promote muscle growth of the quadriceps.
This can then be followed by some accessory work for the hamstrings and core. You can also pair this day with snatch or clean and jerk work, as long as those intensities are moderate to low (especially for the clean and jerk).
I personally recommended only snatching on this day if you were wanting to do any Olympic lifts, however in some strength cycles I will only do an Olympic lift once a week (the day before the last squat workout) so I can fully attack my squat cycle.
Sots Press: 2-3 sets of 5-8 reps with empty bar, or very light weight
Double Pause Front Squat: Perform a hard set of 5 reps, then perform 3 more sets of 5 reps with 85-90% of the load you used for your first set. You can add a couple back off sets with either that same weight for a few less reps, or simply drop the weight by 10-20% and do the same number of reps from the first set. Each week, try to add slightly more weight to the front squat for the first set, provided quality reps are done.
Leg Press: Perform a hard set of 12-15 reps with a weight that is near failure, using full range of motion, and a slow lowering phase of the sled (or hack squat). You should feel the quads loading. Perform 3 more sets with that weight, focusing on feeling the muscles of the quadriceps and maximizing muscle fatigue and damage.
Day 2
This day is geared towards improving positional strength and technique. The volumes (sets and reps) are lower than Day 1. You may have soreness from Day 1, and if so, do your best to move through the full range of motion.
If you are very, very, very sore, this is an indicator you trained slightly too hard on Day 1, and should adjust things in the following week. You can pair this workout with your deadlifting or pulling work for weightlifting, or upper body training.
If you are looking to include Olympic lifts on this day, you can make this a more volume-based training day for snatches and cleans and jerks if like as well.
No Hands Pause Front Squat: Do 3-4 sets of 3 reps using a moderate loading, that allows you to pause in the bottom of every rep for 2-3 seconds. Work on a vertical torso and keep the hips low as you stand up (do not let the hips shoot upwards on the way up out of the squat).
Thruster: Perform 5 sets of 2-3 reps, using loads that are challenging yet allow you to perform reps back to back. Meaning, at the top of the thruster, you should be able to lower the weight downwards and go directly into your next repetition without having to stop at the shoulders to reset and readjust positions. This will help reinforce an upright position in the front squat and transition into the push press. You can progress this every week to work up to challenging sets of 2 or 3 reps, keeping missed reps to a minimum.
Day 3
This workout is the last of the week, and is designed to help introduce heavier loads to the lifter. To build a strong front squat, we need to lift heavy weights. In Day 1 and Day 2, we focused on lifting with moderate loads or using variations that made weights FEEL heavy and challenging.
In Day 3, we will allow the lifter to use the improvements they made on maintaining better positions to lift heavier loads. The key for Day 3 is to never miss a lift or repetition, and always stop shy of true failure or technical breakdown.
Since this is placed at the end of the week, you can include accessory exercises, upper body training, or lighter Olympic weightlifting technique drills to this day.
Pause Front Squat + Front Squat: Work up to a very challenging set of 2 pause squats + 1 front squat (3 total reps). Do not miss any reps.This is a complex that includes performing a pause front squat before a regular front squat without a pause. By performing a pause front squat first, you can reinforce proper positions, increase athlete awareness, and use the pause squat as a way to limit the overall amount of weight a lifter can lift relative to their max. In doing so, you can help them train within safer intensities yet still allow them to push themselves and FEEL like they have had a tough session. You can progress this by having the lifter try to beat their weight used in the previous week, or simply have them perform one less (or one more) pause front squat or regular front squat in the complex and train heavier. I would recommend having them keep their total reps per set to 3 or less, as the focus should be on maximal strength and neural drive.
What Now?
Hopefully you can use some of the exercises and recommendations above to address any front squat issues you may have, or simply to reinforce the great positioning and strength that you currently possess. These are not just solutions for those with front squat flaws, but also great training variations for advanced and elite level lifts to continually drive strength and power in the front squat and clean. For more, be sure to follow J2FIT and me on YouTube and Instagram!