Front Squat

1. Load a barbell with weights on a rack at chest height.
2. Start by standing with your feet shoulder-width apart and your toes slightly turned out.
3. Hold a barbell across the front of your shoulders, resting it on your collarbone and shoulders. Keep your hands just outside your shoulders, holding the barbell with your palms facing up. Raise your elbows up and forward to create a shelf with your shoulders for the bar to rest on.
4. Engage your core and keep your chest up as you lower your body down into a squat position.
5. Bend your knees and push your hips back, keeping your weight in your heels.
6. Lower your body until your thighs are parallel to the ground, or as low as you can comfortably go.
7. Push through your heels to stand back up, keeping your core engaged and chest up throughout the movement.
8. Repeat for the desired number of repetitions.

Results