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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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 quads
#14 of 33
See the full list →
Research
74
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 74
Target tensionExcellent
Loaded stretchStrong
ProgressionStrong
Low costFair

The upright torso puts the quads first, but the front rack and technique make it costly and slow to learn.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SHack SquatMachine
  • SPendulum SquatMachine
  • SSingle-Leg Leg PressMachine
  • ASafety Bar SquatBarbell

Takes

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