The front squat is a compound exercise that targets the quadriceps, core, and upper back while placing the barbell in a front rack position. This variation emphasizes anterior core strength and maintains a more upright torso position compared to back squats.
Step by step guide:
- Position bar across front deltoids and collarbone
- Create “rack” position with elbows high, upper arms parallel to floor
- Stand with feet shoulder-width apart, toes slightly pointed out
- Keep chest up and core tight
- Begin descent by breaking at hips and knees simultaneously
- Lower until thighs are parallel to ground or slightly below
- Keep elbows up throughout movement
- Drive through heels to return to starting position
- Perform 6-8 repetitions for 3-4 sets
Tips
Maintain upright torso position. Keep elbows high throughout movement. Focus on controlled descent. Breathe deeply before each rep. Keep core engaged for stability.
Benefits
Builds quad strength and size. Improves core stability. Develops upper back strength. Enhances front rack mobility. Increases overall leg power.
Prevention
Master bodyweight squats first. Start with light weight to perfect form. Keep proper wrist positioning. Maintain proper back position. Stop if experiencing wrist or shoulder pain.
