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Front Squat

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Secondary Muscles:
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The Front Squat is a highly effective strength training exercise that primarily targets the quadriceps, glutes, and core, while also engaging the upper body. This exercise is suitable for individuals at all fitness levels, from beginners to advanced athletes, due to its scalability and adaptability. People would want to do Front Squats to improve lower body strength, enhance core stability, boost functional fitness, and increase overall athletic performance.


Step-by-step guide:

  1. Once the barbell is securely positioned, remove it from the rack by pushing up and stepping back to clear the rack, keeping your feet shoulder-width apart.
  2. Slowly bend your knees and hips to lower your body as if you're sitting back into a chair, ensuring your back remains straight and your knees do not pass your toes.
  3. Lower yourself until your thighs are parallel with the floor, or as far as your flexibility allows.
  4. Pushing through your heels, lift your body back up to the starting position, keeping your core engaged and maintaining the barbell's position.

Exercise Tips:

  • **Foot Placement**: Your feet should be shoulder-width apart with toes slightly pointed out. This allows for better balance and stability. Avoid placing your feet too close together or too far apart, as this can put unnecessary strain on your knees and lower back.
  • **Maintain a Neutral Spine**: To avoid injury, it's essential to keep your back straight and your chest up throughout the exercise. A common mistake is rounding the back, which can lead to serious injury.
  • **Full Range of Motion**: Make sure to go down until your thighs are at least parallel to the floor. This ensures you're working the entire leg muscle group and getting


Can beginners do the Front Squat?

Yes, beginners can do the Front Squat exercise. However, it's important to start with a lighter weight to ensure proper form and prevent injuries. It's also beneficial to have a personal trainer or experienced individual guide you through the process initially to make sure you're doing it correctly. As with any new exercise, it's important to gradually increase the weight as your strength and technique improve.

What are common variations of the Front Squat?

  • Zercher Squat: With this variation, you hold the barbell in the crook of your elbows, which forces your core to work harder to maintain an upright position.
  • Overhead Squat: This front squat variation requires you to hold the barbell over your head, which improves your balance, mobility, and core strength.
  • Single-Arm Dumbbell Front Squat: This involves holding a single dumbbell at your chest level with one hand, challenging your balance and core strength.
  • Double Kettlebell Front Squat: This variation involves holding two kettlebells at your chest level, which increases the load and intensity of the workout.

What are good complementing exercises for the Front Squat?

  • Overhead Presses can enhance your Front Squat performance by strengthening your shoulders and upper back, which are crucial for maintaining an upright torso during the squat, thus improving your form and preventing injury.
  • Bulgarian Split Squats can also complement Front Squats by targeting the quadriceps, glutes, and hamstrings individually, helping to balance out any strength discrepancies between your two legs, leading to a more symmetrical and effective Front Squat.

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