FEATURES
MUSCLES
Hamstrings, Glutes, Calves
EQUIPMENT
Barbell, Rack
DIFFICULTY
Moderate
Barbell front squat is an excellent compound movement to build leg strength while focusing on stimulating growth in quadriceps.
MEDIA
INSTRUCTIONS
Prep
Inside a squat rack, load up a barbell with weights appropriate to your height. Bring your arms under the barbell, keep the elbows high, rest the barbell on your delts and either cross your arms or grab the barbell with an overhand grip. You should have complete control and lock in the barbell on your deltoids.
Start
Lift the weight from the rack, take a step back from the rack.
Movement
Lower the barbell down while keeping your back upright and head facing forward until your upper legs and lower legs create close to a 90 degree angle
Pause for a moment and slowly raise the weight up to the start position.
End
Once completing your set, re-rack the weights as needed or wipe down the equipment used.
TIPS
You can perform this exercise in the smith machine as well. This is more controlled, isolated and safer.
This exercise puts a lot of stress on core and back and you can substitute this with a machine,
Do you have more tips? Post in the comment below.
ALTERNATIVES
-
Easy
-
Moderate
Goblet Squat
Step Ups
