Paused front squat

A compound exercise for the quads, with help from the glutes, abs, upper back. Equipment: barbell and squat rack.

Orbit

Drag to rotate

WorksQuadsGlutesAbsUpper back

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Bar on the front of the shoulders, elbows high.
Hold two seconds at the bottom without relaxing
Drive up with the chest tall

Muscles worked

Paused front squat: 3D figure mid-rep with the quads highlighted

Quads · main
Glutes
Abs
Upper back

Equipment

Barbell
Squat rack

Alternatives

Exercises that train the same main muscles. See all paused front squat alternatives.

Front squatBarbell and Squat rack
Overhead squatBarbell and Squat rack
Double kettlebell front squatKettlebells
Landmine squatBarbell
One-arm overhead squatDumbbells
Smith machine front squatSmith machine

More quads exercises

Trap bar deadliftTrap bar
Back squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine
Hack squatHack squat machine
Leg pressLeg press

Put the paused front squat in a plan that adapts

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