QuadricepsAdvanced
Barbell Front Squat
How to do it
- 1
Rest the bar on the front of your shoulders with elbows high (clean grip or crossed arms).
- 2
Stand with feet shoulder-width apart.
- 3
Squat down keeping the torso as upright as possible and elbows up.
- 4
Stand up by driving through the mid-foot.
Common mistakes
- Dropping the elbows, which dumps the bar forward.
- Rounding the upper back.
Tips
- More upright torso = more quad emphasis and less lower-back stress.
- Work on wrist and lat mobility for a comfortable rack position.
Alternatives
More quadriceps exercises
Workout plans
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Lifting straps
Keep your grip from limiting heavy pulls.
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Weightlifting belt
Helps bracing on heavy squats and deadlifts for experienced lifters.
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