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Front Squat

Body Position: 
  1. From a rack, place barbell so that barbell is centered and lying on top of the chest while hands grip the bar outside the shoulders, elbows facing forward horizontally to stabilize
  2. Bend knees to 90˚, lean butt back, and maintain knees inside the shoulders (Knees should point same direction as feet throughout movement)
  3. Keep back straight by keeping the head up, pushing chest out and shoulder blades back
  4. Now, keep the weight on the heels and push gradually vertical through the heels by extending knees and hips until legs are straight

Target Muscles 

  • Quadriceps
  • Hamstring
  • Glutes
  • Calves

Stance & Grip

  • Feet are shoulder-width apart, toes pointing outwards 10 - 20˚
  • Handover grip, palms facing down; hands are just outside shoulders  

RECOMMENDED LINKS

Positions: 
Bend knees to 90˚, lean butt back, and maintain knees inside the shoulders
Keep the weight on the heels and push gradually vertical
Common Errors: 

Weight is on the toes instead of the heels (flat footed)
Elbows remain to low, pointing to the ground
The back remains convexly curved – no straight line