The front squat is one of the most effective exercises for building full-body strength, athleticism, and muscle. Yet for many people training in West London gyms, it’s also one of the most frustrating lifts to progress.

At REVIVAL Personal Training, we coach front squats daily across both 1-1 personal training and Small Group Personal Training (SGPT) — and we see the same sticking points come up again and again.

If you’re training in Hammersmith, Chiswick, Shepherd’s Bush, Fulham, or anywhere in West London, these five expert tips will help you improve your front squat safely, confidently, and faster.

Why the Front Squat Matters

Before we get into the “secrets,” it’s worth understanding why the front squat deserves your attention.

The front squat:

• Builds powerful quads and glutes

• Develops exceptional core and upper-back strength

• Reinforces upright posture and spinal control

• Transfers directly to sport, running, and daily movement

• Is easier on the lower back than back squats when coached well

  
  

At REVIVAL, it’s a cornerstone lift in both our SGPT programmes and 1-1 coaching, because it rewards good movement, not just brute strength.

Tip 1: Fix the Rack Position Before Adding Weight

Most front squat issues start before the squat even begins.

A strong front rack position means:

• Bar resting on the shoulders, not in the hands

• Elbows high and pointing forward

• Upper back actively engaged

  
  

If your elbows drop, your torso folds — and the lift collapses.

How we coach this at REVIVAL

• Targeted thoracic-spine mobility

• Front-rack holds and pauses

• Individual regressions inside SGPT sessions

  
  

This attention to detail is why our members progress safely without constantly “failing” reps.

Tip 2: Breathe and Brace Like a Strength Athlete

Front squats punish poor bracing.

Before every rep:

• Take a deep breath into the ribs and belly

• Brace your core as if preparing for impact

• Maintain that pressure throughout the descent and ascent

  
  

This creates a stable torso, protects your spine, and allows your legs to do the work.

In 1-1 personal training at REVIVAL, we coach breathing patterns rep-by-rep — something that’s nearly impossible to learn alone.

Tip 3: Use Tempo to Build Control (Not Ego)

If you rush the front squat, your weakest positions never improve.

Slowing the lift down:

• Exposes technical flaws

• Builds confidence at the bottom

• Improves strength where most people fail

Try:

• 3-second descents

• Pauses in the bottom position

• Controlled, powerful ascents

  
  

Our Small Group Personal Training in Hammersmith regularly uses tempo front squats to build long-term strength without joint stress.

Tip 4: Improve Ankle and Hip Mobility, But Only What You Need

Depth issues are often blamed on “bad mobility,” but unfocused stretching rarely helps.

Front squats typically need:

• Adequate ankle dorsiflexion

• Hip flexion control

• Thoracic extension

  
  

At REVIVAL, we assess your limiting factor and programme only what’s necessary — saving time and avoiding pointless mobility drills.

This is where professional coaching makes a huge difference, especially for busy professionals training around work in West London.

Tip 5: Train the Front Squat Consistently — Not Randomly

Progress doesn’t come from doing front squats “now and then.”

It comes from:

• Structured programming

• Progressive loading

• Smart variation across weeks

Our SGPT blocks run on planned 6-week cycles, allowing members to:

• Build technique first

• Add load gradually

• Track measurable progress

  
  

If you’ve ever felt stuck despite training hard, chances are your structure — not your effort — was the problem.

Why Coaching Makes the Difference

You can read tips online forever — but execution matters more than information.

At REVIVAL Personal Training in Hammersmith, we offer:

• 1-1 personal training for fully individualised coaching

• Small Group Personal Training (SGPT) for expert coaching in a motivating, high-energy environment

• Proven programming for strength, fitness, and long-term results

  
  

Our members train smarter, move better, and progress faster — without guessing.

Ready to Improve Your Front Squat (Properly)?

If you’re serious about getting stronger, moving better, and training with purpose, it starts with expert coaching.

📍 Train with REVIVAL Personal Training in Hammersmith📍 Serving Chiswick, Shepherd’s Bush, Fulham & West London

👉 Book a 1-1 personal training session👉 Start Small Group Personal Training today

Train with structure.

Train with intent.

Train at REVIVAL.