Many of you probably have either heard of or performed the front squat. This particular exercise is great for the quads (isolation) & also helps because to keep your back straight and upright. What makes this particular exercise “harder” is because there is two variations of the hand placement (depending on your preference, either you will put more focus on the wrist or more focus on the traps) everyone is taught differently — but both ways work and get the job done and hit the quads. For those of you with weaker wrist , the trap hand placement would be best and for those of you who find the trap placement to be uncomfortable can give it a go with the wrist. I will show both ways down below
The first video is the placement used when putting pressure on the wrist and the second video is of the bar being placed on the traps 🙂
How To Perform The Front Squat?
- You will start with putting the bar on the appropriate rack for your height. These directions are for those who want to use the trap placement. Bring your arms under the bar, making sure to keep your elbows high, rest the bar on top of the deltoids, and cross your arms while grasping the bar (make sure to have control)
- Lift the weight off the rack
- Step away from the rack, using shoulder width stance (feet placement) – toes slightly pointed out. Maintain a straight back and keep your head up at ALL TIMES. (starting position)
- Lower the bar by bending the knees, continue until you are slightly less than 90 degrees. You will inhale during this portion of the lift. MAKE SURE: That your knees are not past your toes because otherwise it could cause stress on the knees.
- Raise the bar (while exhaling) using your foot.
- Repeat for recommended repetitions
If you have back issues or knee issues be sure to contact your medical doctor before attempting this exercise. If you are beginner, start with lower weight and gradually increase.
What muscles are being worked:
- anterior/lateral deltoids
- upper/middle/lower back
& other muscles — basically a full body exercise. Hit everything.
If you want to see a video of me performing the Front squat —- Front Squat
This particular exercise isn’t for beginners, but if you are a beginner and want to give it a go, by all means, DO IT! I was actually quite surprised I could manage this ab workout considering I was introduced to it while doing a program I found online. I now implement them quite often for this program I am doing and probably will continue to in the future because I feel as though it is a great workout. This exercise will require equipment or if you rather, use the local playground or a tree in the neighborhood you can hang on to. The goal of this exercise is to keep yourself from swinging, you want a neutral position and to be controlled throughout the workout — not ballistic. Like many other exercises, if you want to take it up a notch, you can add weights.
How to perform the movement:
- (Using a pull up bar) – Hang with your knees together and body straight.
- Flex the hips and knees, draw the knees up. Pulling the knees up to one side going above 90 degrees at the hip (avoid swinging)
- Return to starting position and repeat on the opposite side.