Barbell Front Squat

FRONT SQUAT - Barbell

TARGET MUSCLES:

• Quadriceps (Front of Thigh)
• Gluteals (Buttocks)
• Adductors (Inner Thigh)
• Hamstrings (Back of Thigh)

START POSITION:

• Position the barbell securely on a squat rack at approximately upper-chest height.
• Step under the bar and position it across the front of the shoulders.
• Use a secure front-rack grip that allows the bar to remain supported on the shoulders.
• Keep the elbows lifted and the chest upright.
• Stand with the feet approximately shoulder width apart and the toes pointing slightly outward or in a comfortable natural position.
• Maintain a neutral spine and brace the abdominal muscles before beginning the movement.

PROCEDURE:

• Bend the hips and knees and lower the body in a controlled motion.
• Keep the chest upright, elbows lifted and the bar securely positioned across the front of the shoulders.
• Allow the knees to track in the same general direction as the feet.
• Knees should not move past the toes.
• Descend through a comfortable range of motion while maintaining balance and proper spinal alignment.
• Push through the feet to return to the standing position.
• Extend the hips and knees without forcefully locking the joints.
• Repeat using slow, controlled movements. (12-15 times)

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