Name: Front Squat
Also known as: (if you know this by any other name, leave a comment below).
Main muscles used: Legs.
Other muscles used: Bum.
- Rest the bar high up on the front of your shoulders.
- Keep the bar as close to your centreline as possible.
- Keep your back strong, tight and straight at all times.
- Think of pushing your chest up and out.
- Bend at the hips by pushing your bum backwards, then bend the knees, so you squat low.
- Squat as low as you can, while keeping your low back strong, tight and straight all the time.
- Keep your body much more upright (vertical) when compared to the Bodyweight Squat.
- Think of pushing the floor away from you, and stand up straight again.
- Letting the chest collapse forwards and down.
- Not holding the bar high up on the shoulders, but letting it slump forwards to the elbows.
- Bending forwards and not keeping your whole back strong and tight.
- Failing to bend at the hips and pushing the bum backwards.
- Only making it a very small move and not squatting low enough.
Comments: Most of the teaching points for the Front Squat are similar to those of the Bodyweight Squat. The main differences are that because you are holding a weight in front of you, the body ends up much more vertical. This in turn, makes the Front Squat much more of a front of the thigh (quadriceps) dominant move.