Front Squat Guide: How to Do Front Squats With Perfect Form

A front squat is a compound exercise that activates muscles throughout your body. It is also known as a barbell front squat. Perform front squats by standing with your feet shoulder-width apart. Lift a barbell and hold it in a rack position in front of your shoulders. Keep your torso in an upright position and engage your core as you lower your body into a squat position. With proper squat form, front squats can increase your core strength and quad strength. For an easier variation, use a kettlebell or a pair of dumbbells rather than a weighted barbell.

Although the front squat and back squat are both weighted squat variations, they differ in a few ways.

• Barbell placement: Perform front squats with the barbell against your front deltoids and back squats with the barbell on your upper back.
• Posture: Front squats use a slightly different squat technique than back squats. Maintain an upright torso during the full range of motion when performing a front squat. Lean forward and extend your lower back behind you when performing a back squat.
• Weight: You can generally lift heavier weights when back squatting than when front squatting.
• Mobility: The movement pattern of a front squat requires greater mobility in your ankles, wrists, and upper spine than the movement of a back squat.
• Muscles targeted: Front squats put more emphasis on your anterior chain, or the muscle groups on the front of your body like your quads and core. Back squats focus on the posterior chain, or the muscles on the back of your body like your hamstrings, glutes, and lower back muscles.

For front squats, begin by using a weight that you can control for 2–3 sets of 5–8 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

1. 1. Set up a barbell to the appropriate height on the squat rack according to your height. The barbell should be slightly lower than your shoulders.
2. 2. While facing the barbell, step toward it and place your fingers underneath opposite ends of the barbell.
3. 3. With your fingers underneath the barbell, rotate your arms under the barbell so your elbows are pointed forward and your upper arms are parallel to the floor. Your palms should remain open.
4. 4. Lift your chest without extending your spine and push your head back to prevent the barbell from contacting your neck. The barbell should rest on your upper chest and the front of your shoulders, while your index and middle fingers help to support the barbell.
5. 5. Un-rack the barbell and take a couple of steps backward. Your posture should be tall, with your feet slightly wider than hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you holding an egg under your chin
6. 6. Evenly distribute your weight and grip the floor with your feet to create a stable position. Pre-tension your shoulders and hips while engaging your core. All repetitions should begin from this position.
7. 7. While keeping your chest up, elbows high, and your spine neutral, begin the downward movement by bending your hips, knees, and ankles. Lower until your legs are parallel or slightly below parallel with the ground. You should only lower as far as you can maintain a level pelvis. Pause at the bottom of the squat.
8. 8. To begin your upward movement, push your legs into the ground to initiate standing up. As you begin to stand up, keep your chest and elbows high, squeeze your glutes, and allow your knees to straighten and your hips to travel forward. As you finish the movement, squeeze your glutes and quadriceps while maintaining a neutral spine. Your shoulders should finish directly over your hips. Imagine that your pelvis is a bucket filled with water and you’re attempting not to spill any of it.
9. 9. Repeat the movement for your desired number of repetitions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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