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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.
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