My Top 3 Assistance Exercises for a Stronger Front Squat

The front squat is one of the most effective lifts for building strength, power, and mobility. Its emphasis on an upright torso, core engagement, and quad dominance makes it a staple for athletes and lifters alike. Not to mention, it plays a critical role in key lifts like the squat clean. But to truly unlock your front squat potential, assistance exercises are a must. Here, we’ll dive into three game-changing exercises that will take your front squat to the next level.

1. GHD Weighted Pronated and Supine Holds

Why It Works:
(I know, these are technically two exercises.) Front squats demand core stability to maintain an upright posture, especially as the weight increases. GHD (Glute Ham Developer) weighted pronated (face-down) and supine (face-up) holds target the anterior and posterior core, creating a balanced and resilient midline.

How to Perform:

• Set up on a GHD machine with your hips just off the edge of the pad.
• Hold a weight plate (10-45 lbs) at your chest.
• For pronated holds, face down, creating a straight line from your head to your toes. Brace your core hard to prevent sagging.
• For supine holds, flip over and extend into a hollow body position while holding the weight.
• Start with 3 sets of 20-30 seconds per hold, increasing time or weight as you progress.

Benefits:

• Enhances isometric core strength to protect the spine during heavy squats.
• Reinforces posture and midline control under load.
• Balances anterior and posterior chain engagement to prevent imbalances.

2. Front Rack Walk-Outs (Over 100% of Max)

Why It Works:

The upper back is the backbone—literally—of a strong front squat. If it collapses, the lift falls apart. Front rack walk-outs specifically target upper back endurance and strength, helping you maintain a solid front rack position even under maximal loads. In addition to reinforcing your upper back, this exercise trains your core to brace effectively and builds the confidence needed to handle heavy weights.

How to Perform:

• Load the barbell with 105-120% of your max front squat.
• Set up in your front rack position, ensuring elbows are high and your grip is secure.
• Unrack the bar and take a few controlled steps back, maintaining a braced core and upright posture.
• Hold for 5-15 seconds before re-racking.
• Perform 3-4 sets, resting adequately between efforts.

Benefits:

• Increases confidence under heavy loads.
• Improves core and upper back strength & endurance in the front rack position.
• Helps you learn to generate tension and stability even with maximal weight.

3. High-Volume Elevated-Heel Tempo Front Squats (4-0-2-0)

Why It Works:
Quad development and control are critical for a strong front squat. Adding high-volume tempo work with elevated heels allows for greater knee flexion and emphasizes quad hypertrophy and improved control. The controlled descent (4 seconds) builds strength in the eccentric phase, while the fast ascent (2 seconds) trains explosiveness. The high reps—16-20 per set—make this a brutal yet effective challenge for strength and endurance.

How to Perform:

• Place small plates or a squat wedge under your heels for elevation.
• Use a barbell at 30-50% of your max front squat.
• Descend for 4 seconds, and immediately ascend in 2 seconds without locking out.
• Perform 3-4 sets of 16-20 reps, focusing on consistent tempo and tension.

Benefits:

• Boosts quad strength and hypertrophy.
• Improves control and stability throughout the front squat..
• Challenges your mental and physical endurance, making it arguably the toughest assistance exercise on this list.

Programming Tips

Incorporate these exercises strategically based on your training goals:

• GHD Holds: Add 2-3 times per week as part of your core routine or as a finisher.
• Front Rack Walk-Outs: Use as a primer on heavy front squat days for 2-3 weeks before deloading.
• High-Volume Tempo Front Squats: Include once or twice per week during hypertrophy or technical phases, but give yourself enough recovery—these are no joke.

Final Thoughts

The front squat is a lift that rewards dedication to every detail, from mobility and stability to pure strength. These assistance exercises target the specific demands of the front squat, helping you address weaknesses and build confidence. Commit to the process, and watch your numbers skyrocket.

If you're looking for a program that emphasizes the front squat, and puts all this together for you, then take a look at Power, Volume 2. It's an 8-week strength program that will have you making significant gains in your squat, deadlift, and press.

Good luck!