Front Squat

Exercise Details for Front Squat

  • Primary Muscle
    Quads, Gluteus, Lower back
  • Secondary Muscle
    Calves
  • Equipment
    Barbell
  • Level
    Average

Why Should You do Front Squat?

Front Squat is an exercise similar to squats in the execution, except that the bar is on the front instead of on the back of the body. Indeed, having the bar in front of the body means that the center of gravity is moved forward, and the upper body becomes more upright. Thus the back becomes straighter and the torso has to work harder, and the front thighs are loaded more than in classic squats

Front squat is an overall leg exercise, but in addition to this you also train the torso and back.

Preparatory

Go to the bar and grab it just a little wider than shoulder-width. Step under the bar and push your elbows up in front of you. This is important; the elbows should point straight ahead. Furthermore, the bar should rest on the front of the shoulders. Here the bar can press a little light on the throat, but it is not dangerous, and you get used to it quickly. If you lack mobility in your shoulders and wrists, it can be challenging to get your elbows up and down. Then you may need to use a grip where you cross your arms over the bar instead and place your hand against the opposite side’s shoulder. Relax your abdominal muscles and create tension in your body before lifting the bar and stepping behind one step with each foot, making sure your feet are pointing slightly outward.

Performance

Press your hip back and “sit down” while pushing the knees slightly outwards. Do not bend your knees first; let the hip start the movement. Strive to maintain the upper body as upright as possible, and the weight should be in the middle or slightly behind the foot. The knees should always point in the same direction as the feet. Go down as far as you can. The minimum depth is so that the hip is located under your knees without the back rounding and reverse the movement upwards again in a controlled manner.

Tips for Front Squat

  • Your feet should be shoulder-width apart
  • Your elbows should point straight ahead
  • Slightly angle your feet outward
  • Bend your knees at the same angle as your feet, ie outwards, they should not be angled inwards
  • Pull your hips back before bending your knees
  • The centre of gravity on the middle or heel of the foot, do not go up on the toe
  • Your upper body should be upright
  • Tighten the torso and keep a neutral back

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