To perform a front squat, the barbell is placed across the front of your shoulders, held in place by driving your elbows up and supporting the bar lightly with your fingertips. Start with the barbell on a rack at chest height and grip it slightly wider than shoulder-width with an overhand grip. Step under the bar so it rests on your front shoulders, then step back with your feet about shoulder-width apart and toes slightly pointed out. Keep your elbows high to maintain an upright torso throughout the movement. Slowly bend your knees and lower your hips back and down, aiming to go below parallel. Keep your chest up, core tight, and knees tracking over your toes without letting them cave in. Descend in a controlled manner without bouncing at the bottom. To stand back up, press aggressively through your heels, extending your knees, while keeping the elbows high and torso upright. Breath technique involves taking a deep breath and bracing your core before descending, and exhaling on the way up after passing the most challenging part of the lift. Key points to remember:
- Barbell on the front shoulders, elbows up to support
- Feet hip to shoulder width, toes slightly out
- Upright torso, chest up
- Controlled descent below parallel
- Knees tracking over toes
- Drive through heels to stand up
- Proper breathing for stability
Start with light weights or just the bar to perfect form before adding weight. Alternatives include dumbbell front squats if wrist or shoulder mobility is limited. The front squat emphasizes quadriceps and demands good upper body mobility but is easier on the lower back compared to back squats.
