Front squat

At home Everyone

HardAbout 8 minOn your own

A squat with the bar on the front of the shoulders. Keeps the body upright and builds the legs and trunk.

Set up

Bar in a rack at shoulder height. Step under so it sits on the front of the shoulders, hands just outside shoulder-width, elbows high. Step back, feet about shoulder-width apart.

You need: A barbell and a rack (a gym)

Steps

Breathe in and brace
Sit down between the heels as low as you can with a flat back
Drive up, keeping the elbows high

Coaching points

Elbows up
Chest up
Knees follow the toes

Adjust it

Easier

A goblet squat.

Harder

A heavier bar.