Zirv Fitness
Strength exercise

Front Squat

How to do it

  1. Set the bar in a front rack position across the front deltoids, elbows lifted high and fingertips lightly under the bar.
  2. Stand with feet shoulder width apart, toes turned out slightly, and brace the core hard before starting the squat.
  3. Sit the hips back and down while keeping the torso upright and the elbows pointing forward throughout the descent.
  4. Descend until the hip crease drops just below the top of the knee, keeping the heels flat on the floor.
  5. Drive through the mid foot to stand up, keeping the elbows high so the chest stays tall and the core stays braced.
  6. Exhale near the top of the rep and keep the knees tracking in line with the toes instead of caving inward.

Muscles worked

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Quads exercises

Atlas Stone LiftAtlas Stone LoadAxle Clean and PressBand Front SquatBarbell CleanBarbell Clean and Jerk
Type
Strength
Equipment
Barbell, Weight Plates
Primary muscles
Quadriceps, Core
Measured in
Reps and weight