Front Squat
Step by step
How to perform
- Once the barbell is securely positioned, remove it from the rack by pushing up and stepping back to clear the rack, keeping your feet shoulder-width apart.
- Slowly bend your knees and hips to lower your body as if you're sitting back into a chair, ensuring your back remains straight and your knees do not pass your toes.
- Lower yourself until your thighs are parallel with the floor, or as far as your flexibility allows.
- Pushing through your heels, lift your body back up to the starting position, keeping your core engaged and maintaining the barbell's position.
Overview
About this exercise
The Front Squat is a highly effective strength training exercise that primarily targets the quadriceps, glutes, and core, while also engaging the upper body. This exercise is suitable for individuals at all fitness levels, from beginners to advanced athletes, due to its scalability and adaptability. People would want to do Front Squats to improve lower body strength, enhance core stability, boost functional fitness, and increase overall athletic performance.
Coaching cues
Form tips
Your feet should be shoulder-width apart with toes slightly pointed out. This allows for better balance and stability. Avoid placing your feet too close together or too far apart, as this can put unnecessary strain on your knees and lower back.
To avoid injury, it's essential to keep your back straight and your chest up throughout the exercise. A common mistake is rounding the back, which can lead to serious injury.
Make sure to go down until your thighs are at least parallel to the floor. This ensures you're working the entire leg muscle group and getting
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