Barbell

front squat

In this squat you hold the barbell in front of you, which is an effective way to develop leg power and overall strength. This variation of the squat works your core to keep your body stable and upright.

Exercise profile

Equipment

Barbell

Primary muscle group

Quads

Secondary muscle groups

Glutes, hamstrings, inner thighs, core

1 Set the bar just below shoulder height on the rack. Grasp the bar with your hands slightly wider than shoulder-width apart, palms facing up. Rest the bar on your collarbone.

2 Straighten your legs and step back to unrack the bar. Hold the weight on your collarbone (not your hands). Place your feet shoulder-width apart, and turn out your toes slightly.

3 Brace your core, inhale, and push your hips back. Bend your knees and squat back until your thighs are parallel to the floor. Keep your glutes and core engaged and your weight in your heels.

4 Exhale and push through your heels to stand up. That is one rep. Repeat for the number of reps given in your workout. Then re-rack the bar.