Front Squat 1RM Calculator
Calculate your front squat one rep max with exercise-specific tips and guidance.
Calculate Your 1RM
Enter your weight and reps above to calculate your estimated 1RM
For best accuracy, use a weight you can lift for 3-10 reps
About 1RM Formulas
Epley Formula: Most accurate for lower rep ranges (1-6 reps). Commonly used in strength training.
Brzycki Formula: More conservative estimates. Better for higher rep ranges (6-12 reps).
Lander Formula: Middle ground between Epley and Brzycki. Good all-around accuracy.
Note: These are estimates. Your actual 1RM may vary based on factors like fatigue, technique, and training experience. Always use a spotter when testing maxes.
Form Tips
- ✓Keep elbows high throughout the lift
- ✓Maintain a more upright torso than back squat
- ✓Front squat 1RM is typically 80-85% of back squat
- ✓Focus on quad drive out of the hole
Common Mistakes
- ✗Elbows dropping during the lift
- ✗Forward lean in the bottom position
- ✗Insufficient ankle mobility
Form Cues
Formula Accuracy
Good accuracy. Similar to back squat but may slightly underestimate. Mobility limitations can affect actual vs estimated 1RM.
Average Strength Levels
Male
Female
Frequently Asked Questions
How do I calculate my Front Squat 1RM?
To calculate your Front Squat 1RM: enter the weight you lifted and the number of reps completed. The calculator will apply the Epley, Brzycki, and Lander formulas to estimate your one rep max.
How accurate is the 1RM calculator for Front Squat?
Good accuracy. Similar to back squat but may slightly underestimate. Mobility limitations can affect actual vs estimated 1RM.
What muscles does Front Squat work?
Front Squat primarily targets: Quadriceps, Core, Upper Back, Glutes.
What is a good Front Squat 1RM?
For men: beginner 60kg, intermediate 100kg, advanced 140kg. For women: beginner 35kg, intermediate 60kg, advanced 90kg.
Other Exercise Calculators
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