Front Squats

Introduction

The front squat is a fundamental compound exercise that primarily targets the quadriceps, while also engaging the core, glutes, and upper back muscles. Distinguished by the barbell's position on the front of the shoulders, this variation of the traditional squat demands greater core stability and upper body strength, making it an excellent choice for developing overall functional fitness and improving posture. Front squats are highly regarded in both strength training and hypertrophy programs due to their ability to enhance lower body muscle mass, improve athletic performance, and reduce the risk of injury by promoting balanced muscle development. Whether you're an athlete, bodybuilder, or fitness enthusiast, incorporating front squats into your routine can yield significant benefits for both strength and muscle growth.

Execution

How to Execute Front Squats

Setup

1. Stand with your feet shoulder-width apart, toes slightly pointed out.
2. Position the barbell on the front of your shoulders, resting it on your deltoids and clavicles.
3. Cross your arms over the bar, placing your hands on top of the barbell for support, or use a clean grip with your fingertips under the bar and elbows pointing forward.
4. Engage your core and keep your chest up.

Execution

1. Begin the movement by bending at the hips and knees simultaneously, lowering your body into a squat position.
2. Keep your elbows up and your chest lifted throughout the movement.
3. Descend until your thighs are at least parallel to the ground, or as deep as your mobility allows while maintaining proper form.
4. Push through your heels to return to the starting position, extending your hips and knees.
5. Maintain a neutral spine and keep your core engaged throughout the entire movement.

Finishing

1. After completing the desired number of repetitions, carefully re-rack the barbell by stepping forward and placing it back onto the rack.
2. Ensure the barbell is securely placed before releasing your grip.
3. Step back from the rack and take a moment to stretch and relax your muscles.