Front Squat Position

The starting position for the front squat is to stand with your head and chest up, your arms extended forward and the barbell resting on your front deltoids. Your feet should be slightly wider then your shoulders, the same as with the back squat. your hands should be placed on the bar about shoulder width apart and they should just be there to stabilize the bar.

Front Squat Action

The front squat action is very similar to that of the back squat, you start by retracting your hips while bending at the knees, the whole time keeping your back in a neutrasl position and your head and chest in an upright position. You will want to descend until your quads are parallel with the ground and your knees for a 90 degree agnle. The upward motion is the same as with the back squat as you just power straight up in a controlled manner.

Things to be avoided

• extending your knees forward past your toes during the front squat

• allowing your elbows to descend or drop, it is important to keep your elbows as close to parallel as possible during the squat

• leaning forward or allowing your head to drop

• too much lateral movement of the knees or legs

Muscles Worked During front Squat

• biceps femoris

• erector spinae

• gluteus maximus

• rectus femoris

• vastus medialis

• vastus lateralis

• vastus intermedius

Front squats although very similar to back squats are still a different movement and requires proper technique and practise before one can attempt to lift large amounts of weight. Don't be surprised if you cannot do even half of the weight you can normally lift with back squats, most people do not like to do front squats because it looks like they cannot lift a lot of weight. So don't be embarassed and try adding front squats into your weightlifting routing instead of back squats, and I am sure you will be pleasantly surprised on the results you get.

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