How to perform Barbell Front Squat with proper form
Starting Position
- Bar Placement: Position the barbell on your anterior deltoids, crossing your arms to create a shelf. You may also use a clean grip (hands slightly wider than shoulder-width).
- Feet Position: Stand with your feet shoulder-width apart and toes slightly pointed out.
- Engage Core: Tighten your core and keep your back straight.
Execution
-
Lowering Phase:
- Begin the squat by bending at the hips and knees simultaneously.
- Keep your elbows high and chest up throughout the movement.
- Descend until your thighs are at least parallel to the ground or lower if flexibility allows.
-
Ascending Phase:
- Push through your heels to rise back up.
- Keep your core engaged and maintain an upright torso.
- Fully extend your hips and knees at the top of the movement.
Tips for Proper Form
- Knees Tracking: Ensure your knees are tracking over your toes during the squat.
- Hip Awareness: Avoid letting your hips shoot back too early; maintain upright posture.
- Breathing: Inhale on the way down, exhale as you push up.
- Focus on Stability: Keep your weight evenly distributed across your feet.
Common Mistakes
- Leaning forward excessively.
- Allowing elbows to drop.
- Bouncing at the bottom of the squat.
Safety Considerations
- Use a squat rack for heavier loads.
- Consider using a spotter or safety bars if lifting heavy.
- Ensure proper mobility before performing this exercise.
Exercises
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Kettlebell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Leverage Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Good Morning, Barbell
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes
Good Morning, Smith Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes
Good Morning, Leverage Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes
Hip Adductor, Leverage Machine
Type: Lower, Legs
Target: Hamstrings, Glutes
Synergist: Quadriceps
Lying Leg Curl, Band
Type: Lower, Legs
Target: Hamstrings
Synergist: Calves
Lying Leg Curl, Leverage Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Calves
Reverse Lunge, Barbell
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Reverse Lunge, Dumbbell
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Reverse Lunge, Kettlebell
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Reverse Lunge, Bodyweight
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Romanian Deadlift, Barbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Abs, Calves