Smith Front Squat

Rest the bar across the front of your shoulders and lift your elbows into a rack position. Keep your chest and core strong so the bar does not roll forward even on the Smith rails.

Bend your knees and hips together while keeping your torso upright. Keep your elbows up and lower only as far as your quads can support.

Press the floor with your whole foot to rise. Keep your chest and elbows high so your torso does not fold first.

Check for strong tension in the front of your thighs. The rails help with balance, but keeping your torso upright remains essential.

Dropping your elbows makes the bar unstable and lets your upper body round. Reduce depth if needed, but stabilize the rack position and torso first.

Inhale before lowering to brace your torso, then exhale as you rise. If your breathing loses rhythm, reset at the top before the next rep.

For a front squat, finding a depth where your chest stays strong matters more than going deeper. Think of driving your elbows upward to make the position easier to maintain.