Front Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The front squat is a compound barbell exercise primarily targeting the quadriceps while also engaging the glutes, hamstrings, calves, and adductors as secondary muscle groups. It significantly activates the core, including the abs and hip flexors, to maintain stability and posture. Additionally, the upper back muscles play a crucial role in supporting the barbell throughout the movement. Unlike the back squat, the barbell rests across the front of the shoulders, requiring greater core engagement and mobility in the wrists, elbows, and ankles. This exercise enhances lower body strength, improves balance, and promotes overall functional fitness.
How to Perform
Adjust the safety stops to about waist level and set the barbell just below shoulder height to ensure safe and efficient setup.
Grip the bar slightly wider than shoulder-width, step under it, and position it across the front of your shoulders, ensuring the elbows are lifted high to create a stable rack position.
Inhale deeply, brace your core, and lift the bar off the rack by pushing your hips slightly forward and extending your knees.
Step back carefully, taking 2-3 small steps, and position your feet slightly narrower than shoulder-width apart, with toes pointing slightly outward.
Initiate the squat by bending your knees and pushing your hips back, lowering your body directly between your legs while keeping your chest upright and core engaged.
Descend until your thighs are parallel to the floor or as deep as your mobility allows while maintaining proper form and alignment.
Drive through your heels and the middle of your feet to reverse the movement, keeping your core braced and chest lifted.
Fully extend your hips and knees at the top of the lift, exhaling as you lock out to complete the repetition.
Tips
Toe Position: Adjust your toe angle based on your comfort and biomechanics. Experiment to find the angle that allows for the best squat depth and control.
Hand Placement: Use two or three fingers in the front rack position to reduce wrist strain while maintaining a stable grip on the barbell.
Elbow Drive: To keep your torso upright, focus on lifting your elbows as you ascend out of the bottom position of the squat.
Alternative Grip: If the front rack position is too challenging, consider using a cross-arm grip to hold the bar securely on your shoulders.
Foot Pressure: Distribute your weight evenly across your whole foot, ensuring contact at three points: the big toe, little toe, and heel.
Knee Movement: Allow your knees to move slightly forward over your toes, but avoid letting them collapse inward or splay excessively outward. Lifters with longer femurs may need more knee forward travel to stay upright.
Neck Alignment: Choose a neck position that suits you. Some lifters prefer a neutral neck (chin tucked), while others perform better looking straight ahead. Test both to find what works best.
Knee Tracking: Avoid exaggerating outward knee movement. Instead, ensure your knees align roughly over or slightly outside the second toe to maintain joint stability and optimal squat mechanics.
How Not to Perform
Do Not Collapse Your Torso: Avoid letting your chest drop forward during the movement. Keep your core braced and your elbows lifted to maintain an upright posture, ensuring the focus stays on the quads.
Do Not Let Your Knees Cave Inward: Prevent your knees from collapsing toward the center. Actively push them outward, aligning them over or slightly outside your second toes to protect your knee joints and maintain proper form.
Avoid Excessive Forward Lean: Do not allow your hips to rise faster than your chest. This can shift the load away from your quads and strain your lower back. Focus on driving upward in one smooth motion.
Do Not Place Uneven Pressure on the Feet: Avoid shifting your weight to the toes or heels. Keep an even distribution across the big toe, little toe, and heel to maintain stability and maximize quad engagement.
Avoid Excessive Wrist Strain: If your wrists feel overly stressed in the front rack position, adjust your grip to two fingers or switch to a cross-arm grip to ensure proper bar placement and comfort.
Do Not Skip Proper Warm-Up: Failing to warm up your wrists, shoulders, and ankles can lead to poor mobility and incorrect form. Ensure you perform mobility exercises and lighter warm-up sets to prepare your body.
Do Not Overextend the Neck: Avoid looking too far up or down. This can cause strain in your neck and disrupt your alignment. Keep your head in a neutral position or slightly look forward, depending on what feels natural for you.
Avoid Excessive Depth Beyond Your Mobility: Do not force yourself into a squat depth your body isn’t prepared for. Descend only as far as your mobility allows while maintaining proper form and alignment.
Do Not Rush the Movement: Avoid performing the squat too quickly, as it reduces control and increases the risk of mistakes. Use a controlled tempo, focusing on both the descent and ascent phases.
Do Not Overload the Bar: Using too much weight can compromise your form and increase the risk of injury. Start with a manageable load, focusing on technique before increasing resistance.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
