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Front squat

Involving the extension of the knee and back, the front squat predominately targets the quadriceps, but will also recruit the hamstrings and lower leg muscles. The front squat is often said to be more taxing on the quadriceps compared to the barbell squat, with the resistance more centrally placed over the front of the body.

Form is important with this difficult to master exercise, and it would be fruitful to perform the exercise with a low weight to master the execution before trying more taxing weight.

Performing front squats

When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.

  • If using a rack (recommended strongly), place barbell on squat rack pins, which are set at a suitable height for you to dismount and re-rack safely.
  • Load bar with correct weight. Put on safety collars.
  • Position barbell across front of shoulders, crossing your arms and grasping the barbell whilst upper arms are parallel to the ground to help support the bar.
  • Dismount barbell carefully, taking a few steps backwards. If not using a rack, clean bar off floor and set in position on shoulders.
  • Descend with bar, bending at the knees and hip, keeping good posture throughout execution. Keep feet flat on floor and back straight throughout execution.
  • Stop when upper legs are just below parallel to the ground.
  • Extend knees and hip to standing position again.
  • Repeat for desired amount of repetitions.

Front squats courtesy of Fitness Uncovered - Bodybuilding & Fitness

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