Front Squat, Guide and Tips

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Overview of Front Squats

An exercise that is used to develop leg muscles is the front squat, which is a variation on the squat. Specifically, the quads will be heavily worked during the front squat.

The majority of physically capable people should practice the foundational squat movement pattern throughout their lives. Finding a variation that you can perform comfortably is therefore crucial, and you should work on it consistently.

The front squat can be included into full body or leg exercises.

Front Squat Guide and Tips

Instructions for Front Squat

After setting the safety stops to around waist height, position the bar slightly below shoulder height.

Drive the elbows high in front of the body, place the hands slightly outside of shoulder width, step beneath the bar, and let it rest on the shoulders.

Breathe out, then extend your knees and press your hips forward to unrack the bar.

Step back two or three times, placing your feet slightly wider than shoulder-width apart.

By simultaneously bending your knees and pushing your hips back, you may sit exactly between your legs.

When your thighs are parallel to the floor, start the movement backward.

Drive your feet through the floor while maintaining your abs tight.
Exhale as you fully extend your hips and knees to complete the lift.

Tips for Front Squats

Toe angle is quite personal; try different positions and see what works best for you.

When front squatting in the front rack position, you can use two or three fingers to relieve some of the 
strain on your wrists.

Make sure to drive the elbows up out of the opening to maintain the body erect.

Use the cross arm grip if you are unable to front squat using the front rack position.

Make sure to drive through the entire foot, ensuring that the big toe, small toe, and heel are all in touch.

It’s acceptable to translate the knees slightly forward over the toes as long as there isn’t an extreme inward or outward shift.In order to stay upright, people with longer femurs will need to allow their knees to move further forward.

Additionally, neck position is very personal; some people do better with staring straight ahead, while others like a neutral neck position, which involves maintaining the chin tucked throughout the lift. Try each out and determine which suits your anatomy the best.

Make sure your knees track just over or slightly outside of your second toe, without pushing them out too far.  

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