The barbell front squat is a strength training exercise that primarily targets the quadriceps, but also works the glutes, hamstrings, and core. It differs from the traditional back squat in that the barbell is placed in front of the body rather than on the shoulders.
How to perform
To perform a barbell front squat, follow these step-by-step instructions:1. Start by setting up a barbell in a squat rack at about chest height. Stand facing the barbell with your feet hip-width apart.
2. Grip the barbell with an overhand grip, slightly wider than shoulder-width apart. Position the barbell on your shoulders by stepping underneath it and lifting it onto your collarbone, resting it just in front of your shoulders.
3. Brace your core and engage your abs as you lift the barbell off the rack. Step back and position your feet slightly wider than hip-width apart, toes slightly turned out.
4. Keeping your chest up and your back straight, begin to lower into a squat by bending at the hips and knees. Aim to lower your hips until your thighs are parallel to the ground or slightly below.
5. Keep your elbows high to help maintain stability and keep the barbell in place on your shoulders.
6. Push through your heels and drive your hips forward as you stand back up to the starting position.
7. Repeat for the desired number of repetitions.
It is important to maintain proper form throughout the exercise to prevent injury and maximize the effectiveness of the movement. If you are new to the barbell front squat, consider starting with a lighter weight and gradually increasing as you become more comfortable with the movement.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.