barbell front squat

Category

Legs

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus, Rectus Abdominis

How to do it

1. Stand with your feet shoulder-width apart and position a barbell on the front of your shoulders. Cross your arms over the barbell, with your elbows pointing forward and your upper arms parallel to the floor, holding the barbell tightly.
2. Lower your body into a squat position by bending your knees and pushing your hips back, keeping your weight on your heels.
3. Continue lowering until your thighs are parallel to the floor and then push through your heels to return to the starting position.
4. Repeat for the desired number of repetitions.

Form tips

• Exhale as you stand up from the squat and inhale as you lower into the squat.
• Keep your chest up and avoid leaning forward excessively.
• Focus on engaging your quadriceps and glutes throughout the movement.