Front Chest Squat
Step by step
How to perform
- Stand with your feet shoulder-width apart, toes slightly pointed outwards, and keep your back straight and your chest up.
- Slowly bend at the knees and hips, lowering your body as if you're sitting down on a chair, until your thighs are parallel to the floor.
- Pause for a moment in this squat position, making sure your knees are in line with your feet and not extending past your toes.
- Push through your heels to return to the standing position, keeping your core engaged and your back straight throughout. This completes one rep of the Front Chest Squat.
Overview
About this exercise
The Front Chest Squat is a highly effective exercise that primarily targets the quadriceps, but also works the glutes, hamstrings, and core, contributing to overall lower body strength and stability. It's suitable for both beginners and advanced fitness enthusiasts as it can be modified according to individual fitness levels. People would want to incorporate this exercise into their routine as it not only enhances muscle definition and strength, but also improves posture, flexibility, and functional fitness.
Coaching cues
Form tips
To provide a 'shelf' for the barbell, keep your elbows high throughout the entire movement. A common mistake is dropping the elbows during the squat, which can cause the bar to roll and put strain on your wrists and shoulders.
Keep your chest up and your spine neutral from the start to the end of the movement. Arching or rounding your back can lead to serious injury.
To get the most out of the exercise, aim for full depth. Your hips should go below your knees at the bottom
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