Front Squats Exercise Tutorial
With Video & Written Instructions

Most people have heard about front squats, but not everyone takes the time to actually perform them, or learn how to do them with proper exercise technique.

Many experienced trainees never mix up leg training; they use only the basic leg exercises they've already used... Or, *gasp* they forgo leg training entirely...

In this exercise tutorial, I will give you all the information needed for you to milk this unique squatting exercise variation for all it's worth -- That includes a video exercise guide, complete written instructions, tips and oh so much more!

If it turns out that this leg exercise is a good choice for you, then get excited because this is one of the great muscle builders for your lower body.

And although it's not necessarily "better" than the back squat exercise, some of the benefits of barbell front squats can be seen as superior, depending on your goals.

Front Squats Video Exercise Guide

This video shows proper form on front squats.

Video credits: Boris from Squat Rx

Front Squat Exercise Basics

Primary Muscle(s):	Quadriceps
Secondary Muscle(s):	Calves Erector Spinae Gluteal Muscles Hamstrings
Mechanics:	Compound
Main Equipment:	Barbell
Supplemental Equipment:	Power Rack or Squat Rack
Optional Equipment:	Weight Belt Barbell Pad Knee Wraps

Front Squats Instructions

In addition to the exercise instructions below, I recommend that you read these front squat tips.

1. Set Up. Just like with the normal squat exercise, you'll begin work with this exercise from a rack. Place a barbell on the rack at shoulder height and load it up with the desired amount of weight.
   • Reach to the Bar. With your body away from the bar, reach forward and lay the front of your hands on the top of the barbell. Your hands should be around shoulder-width apart (you may need to go even wider, at first).
   • Step In with Chest Out and Back Arched. Take a step forward and position body right up to it, touching the bar. Have your chest out and back arched slightly.
   • Get a Grip! As you are stepping in and positioning your body, bring your elbows under and in front of the bar, as your hands slide around the bar (i.e., move your hands from the top to the underside of the bar). Your hands won't actually be holding onto the bar; rather, your wrists will be flexed backwards, with your hands open and your finger tips touching the bar (e.g., think of cocked-back wrist and hand position right before shooting a jumpshot in basketball).
   • Elbows Up High and Pointed In. Point your elbows inwards and raise them upwards as high as possible. The higher your elbows are, the less stress there is on your wrists, the less likely you are to lean forward and the better you can control the weight.
   • Bar On Your Shoulders. The barbell should rest on the front of your shoulders, across your collar bones and barely touching your throat – don't choke yourself. You should now have your hips directly under the barbell, and be ready to hoist it off the pins.
   • Feet: Shoulder-Width Apart. Keep your feet about shoulder-width apart – or whatever width feels most natural. Position your toes outward and maintain an even weight distribution throughout your feet.
   • Head and Back: Straight. Your head should be straight, with your chin back (as if you were trying to balance a book on your head). You want to be looking forward the entire time with your head in this position. This way, your body remains in proper alignment with your back straight.
2. Unrack and Squat Down. Now your body is all ready to get started with this leg exercise. Start by making the initial movement of the weight...
   • Unrack the Bar. With your hips directly under the bar, lift the weight off the rack and step backwards so that you have enough room to comfortably complete the exercise. Maintain your shoulder-width foot positioning, with your toes pointed slighly outwards.
   • Upright Torso. Since you are holding the weight in front of your body, your torso must be almost completely upright throughout the lift (you won't be fully vertical the entire time). Otherwise you will lean forward and be unable to control the weight, while risking lower back injury.
   • Drop Your Hips Straight Down. Now that you're clear of the rack, it's time to squat down. As you begin lowering the weight, do not stick your butt out or move your hips backwards. Instead, you want to drop your butt and hips downwards, as straight as possible; this prevents you from leaning over.
   • Bend Your Knees. Now bend with your knees to lower yourself all the way to the final position. Your butt should be about a foot to 18 inches off the floor, and your quads should be parallel to the floor when you have finished this downward squatting motion.
3. Push Back Up. The final phase is to squat back up. Here's the specifics...
   • Push. Focus on flexing with your quadriceps. Drive your feet into the floor to get started raising the weight back up. This helps you generate your power as you're squatting upwards.
   • Keep Pushing and Stand Up. Continue pushing upwards. Remember to keep your back straight and torso as close to upright as possible. Bring your butt and hips directly up, flex your quads, and extend your knees/legs until you are standing in completely upright. You should now be back in the starting position, with your legs fully extended and your hips directly under the barbell.
   • Repeat. Now you that you have successfully completed the first repetition, it's time to do the rest!

Are Front Squats Right for You?

Front Squats are for Intermediate and Advanced Lifters. This exercise is fantastic for building all of the leg muscles, especially the quadriceps.

In addition, it's effective in preventing some of the injuries and problems that are more likely to occur with regular squats – not mention that it adds some exciting variety to your weight lifting program.

Still, beginners will be more comfortable first learning the basic squat before transitioning into this variety. Traditional squats are both easier to learn and they allow you to lift more total weight, which is essential when starting out: you need to build a solid foundation of basic techniques and maximum strength gains.

The front squats, therefore, are best left to intermediate and advanced lifters.

This exercise will be easier for those who have already mastered power cleans, since the grip is the same in both exercises. Conversely, the power cleans exercise will be easier for those who have mastered front squats.

So if you haven't learned power cleans yet, you could use the front squats to transition into it. Similarly, training with front squats helps you not only with your technique, but the strength you gain will carry over very well to power cleans and other Olympic-style exercises.

In conclusion, if you're past the beginner stage and this exercise matches your goals, then including this leg exercise as a part of your workout will certainly yield some impressive results.

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