Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Quads

Front Squat

BarbellCompoundNeeds coaching
Front
Back
Primary Secondary

Works

Quads

Also glutes, adductors, upper back & lats, abs

You need

Barbell, Squat rack

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Bar on your shoulders, elbows high
  2. 2Stay upright and sit straight down
  3. 3Knees travel forward over the toes

Most common mistake

Elbows dropping, so the bar rolls forward.

Watch a demo

Good for

  • Ranked #2 for functional
  • Keeps the work on the target muscle
  • Carries straight over to functional

Compare with

vs Thrustervs Rowing Machinevs Wall Ball
A
For functional
#2 of 45
See the full list →
Research
79
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 79
TransferExcellent
Injury protectionGood
PracticalityStrong

The receiving position of every clean and thruster.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SPull-UpBodyweight
  • AHollow HoldBodyweight
  • AKettlebell SwingKettlebell
  • APush PressBarbell

Takes

None yet
needed to post
280