Exercises / Front Squat
Front Squat
The front squat is a barbell compound movement that trains quads first, with glutes and core as secondary. Default rest between sets in the app: 180 s (3 min).
Also called: barbell front squat.
Rep and RIR targets by goal
These are the sets the Zyra Workouts program generator writes for a compound exercise under each goal. RIR is reps in reserve — how many more reps you could have done when the set ended. A default the app starts from, not a prescription.
| Goal | Reps per set | RIR | Rep ceiling |
|---|---|---|---|
| Strength | 3–5 | 2 | 6 |
| Hypertrophy | 6–10 | 2 | 10 |
| General | 8–12 | 2 | 12 |
How progression steps on Front Squat
The app moves the load on Front Squat in steps of 2.5 kg — two of the smallest plate in the default inventory (1.25 kg per side). The rule is the same for every exercise: the rep ceiling is the midpoint of the rep range plus the RIR target (for the hypertrophy row here, 6–10 reps @ RIR 2 → ceiling 10). Clear the ceiling and the next set is one step heavier at the bottom of the range; fall under the range floor and it backs off one step; anything between holds.
Worked example, in the app's words: Last time 100 kg × 11 · target 6–10 @RIR 2 (ceiling 10) → +2.5 kg → 102.5 kg × 6.
Alternatives
Tools for this exercise: Front Squat 1RM calculator · Front Squat load chart (% of 1RM)
Frequently asked
What muscles does the front squat work?
In the Zyra Workouts catalog the front squat is tagged with quads as its primary muscle and glutes and core as secondary. The app counts a primary set as one set for that muscle and a secondary set as half a set. Which muscles a lift loads most also depends on technique and range of motion.
How many reps and sets for the front squat?
The app's program generator sets 3–5 reps @ RIR 2 for strength, 6–10 reps @ RIR 2 for hypertrophy, 8–12 reps @ RIR 2 for general — the compound rule, 2–4 sets depending on goal and experience. These are the generator's defaults, not a prescription; a coach can adjust them to you.
What can I do instead of the front squat?
The app's swap ranking (same primary muscle, then feasible in your gym, same type, same equipment) offers Back Squat, Bulgarian Split Squat, Hack Squat and Leg Press. All train quads first.
Muscle groups
- Quads — counts as a full set
Related exercises
Other squat movements in the catalog:
Guides for Front Squat
Log it in Zyra Workouts
Zyra Workouts logs your sets on the front squat, applies this progression rule to suggest the next load, and counts the work toward your weekly sets per muscle — offline-first, on iOS. It is in development and not yet on the App Store.
Zyra is a training and nutrition tracking tool. Nothing on this page is medical advice, a diagnosis, or an individual prescription. The numbers are estimates from published formulas and the apps' own rules — consult a qualified professional for decisions about your health, and a coach for your training.