Legs
Front Squat
A premier lower-body compound movement that builds massive quad strength and superior core stability.
How to perform.
Follow the sequence — setup is half the lift.
Set the barbell in a power rack at shoulder height and approach it with your chest upright.
Place the bar across your front deltoids and clavicles, securing it with either a clean grip or a cross-arm grip.
Lift your elbows until your upper arms are parallel to the floor to create a secure shelf for the weight.
Step back from the rack and position your feet slightly wider than shoulder-width with toes pointed slightly outward.
Inhale deeply into your abdomen and descend by hinging at the hips and knees simultaneously while keeping your chest vertical.
Lower yourself until your thighs are at least parallel to the floor, ensuring your elbows remain high throughout the movement.
Drive through the mid-foot to return to the starting position, exhaling once you have passed the sticking point.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the elbows to drop toward the floor during the descent.
- Letting the upper back round forward under the weight of the bar.
- Shifting the weight primarily into the toes rather than the mid-foot.
- Failing to maintain a vertical torso, which turns the lift into a back-dominant movement.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.