Front Squats - Exercise Technique

Front Squats - Muscles Worked & Benefits

Exercise Type: Multi-joint
Primary Muscles Worked: Quads
Secondary Muscles Worked: Glutes, Calves, Hamstrings and Lower Back

Front Squats work the quads, hamstrings, lower back, and glutes with a special emphasis on the thighs. Front Squats also develop the outside sweep of the quadricep.

Front Squats - Exercise Workout & Technique

• Position yourself under the squat rack, with the barbell resting over your shoulders, knees slightly bent. Cross your arms over the barbell to secure it.
• Press the barbell up so that it clears the rack.
• Move backwards from the rack separating your feet for balance.
• Keeping your head up and your back straight, maintain the curve of the lower spine as you inhale and lower yourself until your upper thighs go slightly lower than parallel.
• Exhale and drive yourself upwards to the starting position.
• Repeat for the desired rep range.

Front Squats - Tips & Safety

• Do this exercise slowly and strictly, in front of a mirror, making sure you keep your back straight throughout.
• Avoid injury by keeping your back straight, your head and elbows up and your lower back curved throughout the workout to prevent the weight pulling your body forward.
• It may be helpful to place pads under the barbell to avoid compression on the muscles.

Front Squats - Alternatives

• Doing Half Squats allows you to lift more weight than you would doing Front Squats because you go only halfway.