Barbell Front Squat

Barbell Front Squat

What It Works:

Quads, Hips, Hamstrings, Knee Dominant Movement Pattern

How To Do It:

Grab the bar in the rack with the fingers, not deep in the hand, and position bar on the top of anterior deltoids/top of chest, and rotate elbows forward so that upper arm is horizontal to the floor. Step out from rack. Take a slightly wider than hip width stance with the toes slightly flared out. Push hips back and lower into a squat. Press through heels and entire foot and return to starting position. Lock out glutes at the top. Do not let butt wink at the bottom or upper body pancake over at the bottom.

Progressions:

• 2 KB Front Squat
• Barbell Back Squat

Regressions:

• KB Goblet Squat
• Bodyweight Squat