Barbell Front Squat
How to: Barbell Front Squat
Primary Muscles Used:Upper Legs, Glutes, Gluteals, Quads, Hamstrings
- Set the barbell on the squat rack at approximately chin height. Position yourself underneath the bar. Place both hands on the bar in an overhand grip (palms facing away from your body) slightly wider than your shoulders. Standing underneath the barbell with it resting on your collar bone, bring your elbows forward and elevate them to approximately shoulder height, then stand up tall and release the barbell from the squat rack. Take a small step away and plant both feet on the floor slightly further than shoulder-width apart. This is your starting position.
- Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees point toward your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your elbows remain elevated and your back remains as upright as possible.
- Exhale. Extend both knees to return to the starting position. Repeat for the specified number of repetitions before returning the bar to a secure position on the squat rack.
Alternative Exercises for Quadriceps
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.