Front Squat

Pro Tip

If using a heavy weight with this movement, protect your wrists by resting the barbell on your front shoulders and driving your elbows upwards to allow your hands to hold it there.

How To

With feet shoulder-width apart, position yourself under the center of the barbell in the rack as you grip the barbell in front of you slightly wider than shoulder-width apart.
Lift the barbell from the rack by partially standing up and taking a step back while squeezing the bar tightly, keeping your wrists tight and firmly in place.
Inhale and break at your hips, sitting down and keeping your torso upright.
Continue until your thighs are at least parallel to the floor.
Exhale and push through your heels to return to the starting position.
After all reps are completed, walk forward to return the barbell to the rack.

Primary Muscle Groups

Quads

Muscles spanning the front of your thigh.

Secondary Muscle Groups

Glutes

Muscles of your butt.

Hamstrings

Muscles spanning the back of your thigh.

Inner Thigh

Muscles spanning your inner thigh.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.