Front Squat
This exercise places more emphasis on the Quadricep muscles than the traditional 'back' squat.
Teaching points
- Hold the barbell across the front of your shoulders, with the elbows bent so that the hands hold the bar with the palms facing upwards.
- Keep your torso upright and maintain an arch in the lower back.
- Bend the knees and hips, keeping the heels on the floor.
- Do not allow your knees to move forwards past your toes.
- Squat as low as you are comfortable doing to the point where the thigh is parallel to the floor.
- Straighten the legs back to the starting position.
Variations and progressions
- Change your grip on the bar so the arms are crossed and the thumbs are under the bar, if you prefer.
Muscles worked
- Rectus Femoris.
- Vastus Medialis.
- Vastus Lateralis.
- Vastus Intermedius.
Alternative exercises
- Squat.
- Dead lift.
Related injuries
- Quadricep strain.
- Patella tendonitis (jumpers knee).
