Front squat
Quads · Barbell · also glutes and core
Video coming soonQuads
Set up
A barbell in a squat rack just below shoulder height, with safety bars set just below your lowest point.
Steps
- Step up to the bar and rest it on the front of your shoulders, close to your neck.
- Hold it with your fingertips under the bar, or with your arms crossed, elbows high.
- Step back, feet shoulder-width, and sit down, chest up, as low as is comfortable.
- Push through your whole foot to stand back up.
Keep in mind
- Elbows high the whole time
- Keep your heels on the floor
- Knees follow the direction of your toes
Common mistake
Elbows dropping so the bar rolls forward. Lift your elbows and go lighter.
Safety
Squat inside the rack with the safety bars set, so you can put the bar down on them if you get stuck.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.