The front squat supports the bar on the front deltoids. Its bar position changes posture and load distribution compared with a back squat.

Muscle group: Quadriceps

Steps

Set the rack at a suitable height. Bring your arms under the bar with elbows high and support it on the front deltoids, securing it with crossed arms. Lift it out using your legs and step back. Stand with feet shoulder-width apart, toes slightly outward and head and spine neutral. Inhale and slowly squat, keeping your torso upright and knees tracking with your toes. If controlled, lower the thighs slightly below parallel; knee travel beyond the toes depends on body proportions and is not inherently a technique error. Press through the whole foot and exhale as you stand. Complete the prescribed repetitions.

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