Front Squats

A lower-body compound exercise where a barbell is held across the front shoulders and the lifter descends with a vertical torso to develop quadriceps strength and knee stability.

Instructions

1. Position the barbell in a squat rack at a comfortable height for stepping under.
2. Step under the barbell and place it across your front shoulders and upper chest.
3. Keep your elbows high and crossed in front of your body or use a clean grip as comfort allows.
4. Unrack the barbell by driving with your legs and standing fully upright.
5. Step back into a shoulder-width stance with your toes slightly turned outward.
6. Keep your head neutral, chest proud, and core engaged as your starting position.
7. Descend by bending at the knees and hips simultaneously until your thighs reach parallel or lower.
8. Drive powerfully through your heels to return to the standing position.

Tips

• Maintain an upright torso throughout the descent; excessive forward lean reduces quad development.
• Keep your elbows high to maintain barbell position and prevent excessive forward lean.
• Your knees should track over your toes; use your adductors to maintain alignment.
• Take a deep breath at the top, create tension, and breathe steadily through the descent.
• Front squats are excellent for developing quadriceps strength and knee stability.
• Proper warm-up and mobility work are essential for successful front squat training.