Evenset
Front Squat: what to pair it with
Planning a session around Front Squat? Here is what fits next to it in three common training splits, chosen by the same pairing rules the Evenset app uses, plus alternatives that train the same muscle.
- Main muscle
- Quads
- Movement
- Squat
- Body region
- Lower body
- Equipment
- Barbell
Push / Pull: balance it with the opposite movement
Front Squat is neither a push nor a pull, so Evenset pairs it with other types of movement for the same body region.
- Conventional Deadlift
- Hip Thrust
- Bulgarian Split Squat
- Copenhagen Plank
- Romanian Deadlift
- Glute Bridge
Upper / Lower: other muscles on the same day
On an upper/lower split, Evenset suggests exercises for the same half of the body (lower body) that train a different main muscle, so the day does not lean on a single muscle.
- Conventional Deadlift
- Hip Thrust
- Standing Calf Raise
- Hip Adduction Machine
- Romanian Deadlift
- Glute Bridge
Full Body: reach the other body regions
In a full-body session, Evenset pairs Front Squat with exercises for the other body regions, so one workout covers more than the lower body.
Alternatives to Front Squat
These train the same main muscle (quads) with the same kind of movement. Handy when the equipment is taken, or when you train somewhere with a different setup.
- Back Squat
- Leg Press
- Goblet Squat
- Leg Extension
- Hack Squat
- Smith Machine Squat
Example: a full-body session with Front Squat
One squat or lunge, one upper-body push, one hinge, one upper-body pull and one core exercise. The big lower-body lifts and presses come first and core comes last, which is a common convention; reorder it to suit you.
The lists follow fixed pairing rules, not popularity or sponsorship. They are a starting point for choosing exercises, not a training plan or medical advice.
Build it in Evenset
Evenset is a free workout builder and gym log. Pick a split, add Front Squat, and it suggests what fits next. No account needed.
Start a workout