Barbell Front Squats

Aim

To work the legs especially the thigh muscles.

Help develop the outside of your thighs.

1. Step up to the rack, bring your arms up under the bar, keeping the elbows high, cross your arms and grasp the bar with your hands to control it.
2. Lift the weight off of the rack. Step back and sepearte your feet for balance about shoulder width apart.
3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4. Once thighs are parallel to floor, return to start position.
5. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.
6. DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement. Keep abdominal's tight throughout exercise by drawing stomach in toward spine.