{"id":9485,"date":"2026-03-19T10:50:17","date_gmt":"2026-03-19T01:50:17","guid":{"rendered":"https:\/\/burnfit.io\/?p=5467"},"modified":"2026-03-19T11:04:05","modified_gmt":"2026-03-19T02:04:05","slug":"building-solid-quads-are-you-doing-front-squats-right","status":"publish","type":"post","link":"https:\/\/burnfit.io\/en\/blog-en\/building-solid-quads-are-you-doing-front-squats-right\/","title":{"rendered":"Building Solid Quads: Are You Doing Front Squats Right?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"9485\" class=\"elementor elementor-9485\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-db60e63 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"db60e63\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2cfd457\" data-id=\"2cfd457\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-925d0e7 elementor-widget elementor-widget-text-editor\" data-id=\"925d0e7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2>The ultimate guide to targeting your quads without wrist pain.<\/h2>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ea034c1 elementor-widget elementor-widget-image\" data-id=\"ea034c1\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/\ud504\ub860\ud2b8-\uc2a4\ucffc\ud2b8_\ubc88\ud54f-scaled.png\" title=\"\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d19fad9 elementor-widget elementor-widget-text-editor\" data-id=\"d19fad9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Is your <strong>&#8216;front squat&#8217;<\/strong> form correct? <br \/>If, despite lifting less weight than a back squat, your wrists feel like they are breaking instead of your quads burning, or if you can barely breathe, you need to fix your form.<\/p><p>The front squat is one of the best lower body exercises for building the <strong>&#8216;teardrop quads&#8217;<\/strong> that gym-goers crave. However, its barrier to entry is as high as its incredible benefits, making it an exercise that many beginners recklessly try only to give up.<\/p><p><!-- notionvc: 267e24c3-7db0-44ca-8eaf-b874d4ce6275 --><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-aff7be5 elementor-widget__width-initial elementor-widget-mobile__width-initial elementor-widget elementor-widget-image\" data-id=\"aff7be5\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/\ud504\ub860\ud2b8-\uc2a4\ucffc\ud2b8-\ub3d9\uc791-\uad00\ub828.gif\" class=\"attachment-large size-large wp-image-9473\" alt=\"Front view of proper clean grip form and high elbow angle during a barbell front squat.\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">\ucd9c\ucc98 : GIPHY<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b153b1a elementor-widget elementor-widget-text-editor\" data-id=\"b153b1a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"6\">Typical warning signs include:<\/p><ul data-path-to-node=\"10\"><li><p data-path-to-node=\"10,0,0\"><span style=\"color: #800000;\"><strong>Your wrists hurt before your quads (quadriceps) feel the burn.<\/strong><\/span><\/p><\/li><li><p data-path-to-node=\"10,1,0\"><span style=\"color: #800000;\"><strong>The barbell crushes your collarbone, making it hard to breathe.<\/strong><\/span><\/p><\/li><li><p data-path-to-node=\"10,2,0\"><span style=\"color: #800000;\"><strong>Your torso excessively leans forward when you squat down.\u00a0<\/strong><\/span><\/p><\/li><\/ul><p data-path-to-node=\"11\">In most cases, these indicate improper front squat form.<\/p><p data-path-to-node=\"8\">In this article, we will cover:<\/p><ul data-path-to-node=\"9\"><li><p data-path-to-node=\"9,0,0\"><strong>Why front squats are great for your lower body<\/strong><\/p><\/li><li><p data-path-to-node=\"9,1,0\"><strong>3 common mistakes many people make<\/strong><\/p><\/li><li><p data-path-to-node=\"9,2,0\"><strong>A guide to the proper form to maximize quad targeting<\/strong><\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1df6065 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1df6065\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-cc589e4\" data-id=\"cc589e4\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c026dd1 elementor-widget elementor-widget-text-editor\" data-id=\"c026dd1\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<hr \/><h2>Why Front Squats Are Great for Your Lower Body<\/h2><p>Unlike back squats, front squats place the barbell on the front of your body. <br \/>This small difference creates a completely different stimulus.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-00234db elementor-widget__width-initial elementor-widget-mobile__width-initial elementor-widget elementor-widget-image\" data-id=\"00234db\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/\ud504\ub860\ud2b8-\uc2a4\ucffc\ud2b8-\uc608\uc2dc.gif\" title=\"\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">\ucd9c\ucc98 : GIPHY<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c5e1aab elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c5e1aab\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6bf512d\" data-id=\"6bf512d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-817cfe4 elementor-widget elementor-widget-text-editor\" data-id=\"817cfe4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3>1. Great for Targeting the Quads<\/h3><p>Because the barbell is positioned in front of your body, it delivers a much stronger and more direct load to <strong>the front of your thighs<\/strong> rather than your glutes or hamstrings. <br \/>If developing your quads is your goal, this is a must-do, not an option.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-46b11bd elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"46b11bd\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-cfb34c9\" data-id=\"cfb34c9\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-972ef76 elementor-widget elementor-widget-text-editor\" data-id=\"972ef76\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3 data-start=\"1051\" data-end=\"1101\">2. Intense Core Activation<\/h3><p data-start=\"1051\" data-end=\"1101\">You must stay upright to prevent your torso from falling forward. <br \/>In this process, <strong>intra-abdominal pressure and core muscles<\/strong> are heavily engaged, naturally helping you build a rock-solid core.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6d2ed29 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6d2ed29\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7f006de\" data-id=\"7f006de\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6488232 elementor-widget elementor-widget-text-editor\" data-id=\"6488232\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3 data-start=\"1180\" data-end=\"1236\">3. Minimal Lower Back Strain<\/h3><p data-start=\"1180\" data-end=\"1236\">Because you move vertically with a straight torso, it serves as an excellent and safe alternative for those who experience <strong>lower back pain <\/strong>during back squats.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-622a8c7 elementor-widget elementor-widget-image\" data-id=\"622a8c7\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/apps.apple.com\/us\/app\/burnfit-workout-log-tracker\/id1503464984\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1920\" height=\"270\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png\" class=\"attachment-large size-large wp-image-8405\" alt=\"BurnFit fitness tracking app banner showing workout log interface and call to action to start tracking workouts\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png 1920w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1024x144.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-768x108.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1536x216.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-667x94.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-650x91.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-550x77.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-460x65.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-450x63.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-350x49.png 350w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-043b2c6 elementor-widget elementor-widget-image\" data-id=\"043b2c6\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/\ud504\ub860\ud2b8-\uc2a4\ucffc\ud2b8_\ubc88\ud54f2-scaled.png\" title=\"\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bb696c2 elementor-widget elementor-widget-text-editor\" data-id=\"bb696c2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2>3 Common Front Squat Mistakes<\/h2><p data-path-to-node=\"20\">Front squats might look simple, but you will see many people making the exact same mistakes at the gym. Here are the top three.<\/p><ul><li data-path-to-node=\"21\"><strong>Dropping the Elbows<\/strong><br \/>Many people let their elbows point towards the floor during front squats. If your elbows drop, your upper back rounds, and the barbell rolls forward. This is the most dangerous posture, severely increasing the strain on your lower back and making you lose your balance.<br \/><br \/><\/li><li data-path-to-node=\"22\"><strong>Gripping the Bar Too Hard with Your Wrists<\/strong><br \/>In a front squat, you don&#8217;t &#8220;hold&#8221; the barbell with your hands; you &#8220;rest&#8221; it on your shoulders and collarbone. Trying to support the weight with your wrists will cause severe joint strain and pain.<br \/><br \/><\/li><li data-path-to-node=\"23\"><strong>Torso Leaning Forward<\/strong><br \/>If you sit back by pushing your hips too far back like a back squat, your center of gravity shifts forward, and your heels lift off the ground. This shifts the weight onto your knee joints instead of your quads, significantly increasing the risk of injury.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-72757af elementor-widget elementor-widget-text-editor\" data-id=\"72757af\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<hr \/><h2 data-path-to-node=\"25\">How to Do Front Squats Properly<\/h2><p data-path-to-node=\"25\">So, how should you do a front squat? <br \/>Following just a few basic principles will make the quad stimulation much clearer.<\/p><p data-path-to-node=\"26\"><strong>1. Racking is Everything: Rest it Lightly on Your Collarbone<\/strong><br \/>Your fingers are just there to lightly support the barbell so it doesn&#8217;t roll away. The weight of the barbell should rest stably on your front delts and collarbone.<\/p><p data-path-to-node=\"27\"><strong>2. Keep Your Elbows Parallel to the Floor<\/strong><br \/>Open your chest and lift your elbows high toward the ceiling. You must keep your elbows parallel to the floor to create a structure that keeps your torso upright.<\/p><p data-path-to-node=\"28\"><strong>3. Descend Vertically with an Upright Torso<\/strong><br \/>Rather than pushing your hips back (hip hinge), focus on going straight down like an elevator while keeping your spine perfectly straight.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0eabd5d elementor-widget elementor-widget-text-editor\" data-id=\"0eabd5d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"29\"><strong>Recommended Front Squat Tempo<\/strong><\/p><ul><li data-path-to-node=\"23,0,0\">Down (Eccentric): 3 seconds (slowly resisting the weight)<br \/><br \/><\/li><li data-path-to-node=\"23,1,0\">Pause: 1 second (at the lowest point)<br \/><br \/><\/li><li data-path-to-node=\"23,2,0\">Up (Concentric): 2 seconds (pushing off the floor powerfully)<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b01fefd elementor-widget elementor-widget-image\" data-id=\"b01fefd\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/apps.apple.com\/us\/app\/burnfit-workout-log-tracker\/id1503464984\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1920\" height=\"270\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png\" class=\"attachment-large size-large wp-image-8405\" alt=\"BurnFit fitness tracking app banner showing workout log interface and call to action to start tracking workouts\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png 1920w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1024x144.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-768x108.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1536x216.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-667x94.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-650x91.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-550x77.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-460x65.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-450x63.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-350x49.png 350w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div data-stad_elementor-wrapper-link=\"{&quot;url&quot;:&quot;https:\\\/\\\/burnfit.io\\\/en\\\/library\\\/front-squat\\\/&quot;,&quot;is_external&quot;:&quot;&quot;,&quot;nofollow&quot;:&quot;&quot;,&quot;custom_attributes&quot;:&quot;&quot;}\" style=\"cursor: pointer\" tabindex=\"0\" role=\"link\" class=\"stad-elementor-wrapper-link elementor-element elementor-element-9b8f586 elementor-widget elementor-widget-stad_for_elementor_heading\" data-id=\"9b8f586\" data-element_type=\"widget\" data-widget_type=\"stad_for_elementor_heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"stad-heading-container stad-flex\">\r\n<div class=\"stad-heading-marker stad-heading-marker-isolated-icon stad-heading-marker-background stad-flex-none stad-flex stad-align-item-center stad-justify-content-center stad-pos-rel\" aria-hidden=\"true\">\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"stad-heading-marker-icon stad-pos-rel far fa-eye fa-regular\"><\/span>\r\n\t\t\t<\/div>\r\n<div class=\"stad-heading-marker-space-between stad-flex-none\" aria-hidden=\"true\"><\/div>\r\n\r\n\t<h2 class=\"stad-heading stad-heading-single-content stad-padding-0 stad-margin-0 stad-parallax-ready stad-heading-single-content-parallax-9b8f586\">\t\t<span class=\"stad-heading-single-content-text stad-heading-content-text stad-inline-block\">\r\n\t\t\t\t\t\t\t<span class=\"stad-heading-single-content-text-content\">How to Front Squat: Check it out on BURN FIT \ud83d\udc47<\/span>\r\n\t\t\t\t\t<\/span>\r\n\t<\/h2>\t\t\t<script type=\"text\/javascript\">stad_parallax_animation_script(\".stad-heading-single-content-parallax-9b8f586\",false,\"yes\");<\/script>\t\r\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-04d71b5 elementor-widget elementor-widget-image\" data-id=\"04d71b5\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/burnfit.io\/en\/library\/front-squat\/\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/BB_FSQ-1.gif\" title=\"\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bc607e2 elementor-widget elementor-widget-text-editor\" data-id=\"bc607e2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2 data-section-id=\"20h5rq\" data-start=\"1291\" data-end=\"1296\">Conclusion<\/h2><p data-path-to-node=\"33\">The front squat is not an exercise for showing off heavy weights. <br \/>When you handle a weight you can control with proper form, you will finally feel an unprecedented, powerful burn in your quads.<\/p><p data-path-to-node=\"33\">If your wrists hurt or your form breaks down, do not hesitate to drop the weight back to <strong>the empty bar<\/strong> and check your form again.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>The ultimate guide to targeting your quads without wrist pain. Is your &#8216;front squat&#8217; form correct? If, despite lifting less weight than a back squat, your wrists feel like they are breaking instead of your quads burning, or if you can barely breathe, you need to fix your form. The front squat is one of&#8230;<\/p>\n","protected":false},"author":1,"featured_media":9475,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12,11],"tags":[23,32,33,34,35,41],"class_list":["post-9485","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article","category-guide-tips","tag-burnfit","tag-32","tag-33","tag-34","tag-35","tag-41"],"_links":{"self":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/9485","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/comments?post=9485"}],"version-history":[{"count":4,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/9485\/revisions"}],"predecessor-version":[{"id":9493,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/9485\/revisions\/9493"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/media\/9475"}],"wp:attachment":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/media?parent=9485"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/categories?post=9485"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/tags?post=9485"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}