Front Squat
10 reps
Bar racked on your shoulders, elbows high, squat down and up.
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QUADS
Front Squat
A squat with the barbell racked across the front of your shoulders instead of your back. Shifting the load forward keeps your torso more upright and pushes extra work onto the quads, and it carries over well to sport and real-world lifting.
How to do it
- 1
Rack the bar at shoulder height and bring your chest to it, resting it high on your shoulders in a front-rack grip; if that's uncomfortable, cross your arms to hold it with elbows high.
- 2
Stand the bar up and step back to a stance just outside shoulder width, toes slightly out.
- 3
Keep your weight even across both feet.
- 4
Begin the descent by sending your hips back.
- 5
Track your knees over your second toe while bracing to keep your torso upright.
- 6
Sink as deep as your spine stays neutral, then drive back up to standing.