Calves, Glutes, Hamstrings
- The front squat is a variation of the regular back squat. Set up for the front squat by setting the rack height to around shoulder height and loading up the barbell with the weight you want to use.
- Step up to the bar and position your shoulders under the bar. Cross your arms and place your hands on top of barbell with upper arms parallel to floor. Dismount the bar from the rack.
- Position your feet at around shoulder width apart with your toes pointing out at around 30 degrees. This is the starting position for the exercise.
- Keeping your eyes facing forwards, back straight and feet planted firmly on the floor, slowly squat down until your thighs are around parallel to the floor.
- Push through the heels and extend your legs back to the starting position.
- Repeat for desired reps.
Front Squat Tips:
- There are two alternate bar grips to use for the front squat, crossover grip or olympic grip. Crossover grip is shown in the video above. Use whatever grip you feel most comfortable with.
- The are many easy mistakes that can be made when squatting so it's important that you have your technique down before you attempt squatting heavy weights. If you are squatting correctly, you should not feel pain in your lower back. Lower back pain is usually a sign that you are not using correct form and/or your core is weak.
- Common mistakes when squatting: Rounding the lower back. It's crucially important that you keep a straight back when you squat! You can ensure your back is straight by keeping eyes facing forward, chest out, shoulder blades back, and back arched. Keep your core muscles tensed throughout the movement to help hold your back in place.
- Pushing from the balls of your feet: This puts unnecessary straight on joints and tendons. Always push up through your heels. Curling up your toes can help you get the technique right.
- Leaning forward: This happens when your hips move up faster than your shoulders. To prevent this keep the rep timing slow and controlled and stick your buttocks out as you go down.
- Knees come too far forward: When you squat down your hips should be dropping straight down, not coming forward. Using a light weight, perfect your form standing side on to a mirror.
- Not squatting deep enough: Using squats to their full potential requires squatting down at least until your thighs are around parallel to the floor.
- Knees in or out: Don't point your knees in or out when you're lowering or pushing the weight. This puts unnecessary strain on the knee joints.
- Looking down: As soon as you look down your back rounds, simple as that.