Front squat
Also called barbell front squat
- Works
- Front of the thigh · quadriceps
- Buttocks · gluteus maximus
- Deep trunk · transversus abdominis
- Needs
- Barbell and plates, rack with safety bars
Setup
Set the bar in the rack at the height of your upper chest. Step in so the bar rests on the front of your shoulders. Hold it with your fingertips, elbows high.
Set the safety bars just below the lowest point of the lift, or have a spotter beside you.
Steps
- Stand up to lift the bar and take two small steps back.
- Keep your elbows high.
- Take a breath and tighten your stomach.
- Squat down with your chest up until your thighs are level with the floor.
- Stand up tall.
- Walk the bar back into the hooks after the last rep.
Breathing
Take a breath and tighten your stomach before each rep. Breathe out as you come up.
Where you feel it
Mostly in the front of your thighs.
Common mistakes
- Letting the elbows drop, so the bar rolls forward.
- Rounding the upper back.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if your wrists strain; cross your arms over the bar instead.