Front Squat
→ A compound lower-body exercise that heavily targets the quadriceps (front thighs) and maximizes core stability.
- Equipment: Barbell
- Type: Weight / Reps
Instructions
- Hold the barbell shoulder-width apart and place it in front of your shoulders.
- Sit down while pulling your hips back and keep your elbows raised so the barbell stays secure on your shoulders.
- With your chest, back, and entire upper body straight, stand up while pressing against the ground with the soles of your feet.
BurnFit Checkpoints
- Keep your elbows raised high and do not let them drop throughout the entire movement.
- Maintain strong core tension so your upper body doesn't collapse and your lower back doesn't round.
- Keep your chest up, back straight, and torso upright as you firmly press the ground with your feet to stand up.
Common Mistakes in the Front Squat
- Failing to keep the elbows raised high throughout the movement.
- Losing core tension, causing the upper body to collapse or the lower back to round.
- Failing to keep the chest up and back straight while pushing off the ground.
→ If these incorrect patterns repeat, you will lose the targeted stimulation on your quads, and severe strain will be concentrated on your knee joints, lower back (lumbar spine), and wrists.
You Know You’re Doing It Right If...
- You feel an intense, tight stretch in your front thighs (quadriceps) as you lower yourself.
- Your abs and back (core) feel rock-solid as they work to keep your torso upright.
- You feel a strong, burning pump across your entire front thighs after a set.
Need More Details on the Front Squat?
Search for ‘Front Squat Instructions’ or ‘Front Squat How’ to get a closer look at the detailed movements.
👉 Front Squat How
→ It is much easier to understand if you watch a video that shows the flow of the movement and how to properly brace your core.
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