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Front Squat

Weight & Reps

Details

NameFront Squat
EquipmentBarbell
Primary MuscleQuadriceps
Auxiliary MusclesHamstrings, Glutes

Instructions

  1. 1Position the barbell at collarbone height.
  2. 2Dip by bending your knees slightly, pressing your upper chest against the bar, and extending your arms forward.
  3. 3Bend your right elbow and bring your forearm over the bar with the hand resting atop your collarbone.
  4. 4Bend your left elbow and position your left hand on top of your collarbone, right over the bar.
  5. 5Position the barbell on your shoulders, lift your chest, inhale, and extend your knees to unrack the bar.
  6. 6Take two steps back to clear enough room.
  7. 7Inhale and descend by bending your knees while keeping your torso upright.
  8. 8Go down as comfortably as possible––ideally, until your thighs are parallel to the floor.
  9. 9Drive through your heels to squat up and exhale near the top.