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FRONT SQUATS (Advanced):

Muscles worked:
Primary: Quadriceps
Secondary: Hamstrings, Buttocks
Instructions:
  • Stand before a bar set on a rack at about chest height.
  • Your elbows should be pointing forward as the barbell rests across your upper chest and shoulders. Your arms should be crossed so that your hands are holding the bar with a palms-down grip.
  • Your back should be straight, your feet hip-width apart with toes pointed forward.
  • Your knees should be slightly bent and your back should have a slight forward lean.
  • Squat down keeping your shins close to perpendicular to the floor until your thighs are approximately parallel to the floor.
  • You should be looking upwards, your upper torso slightly leaned forward and your lower back slightly curved inward or straight.
  • Now stand up to the starting position forcing your hips in and your head up.
Don'ts:
  • Don't allow your back to hunch over at any time. Try to keep good posture with your upper back straight and your lower back slightly arched.
  • Don't allow your knees to move farther forward than your toes. This increases the risk of a knee injury and throws off posture.
  • Don't squat down farther than your quadriceps being parallel to the floor.
  • Don't bounce or jerk your body in an attempt to gain momentum.Always move in a very slow, controlled manner.
  • Don't use as heavy of weights as you do for Squats (Bb)(Ex. # 1). If you can't hold the weight up with your arms as demonstrated, you are using too heavy of a weight.
Alternate exercises:
Note:
  • This exercise is advanced and therefore should only be done by experienced weightlifters. We strongly recommend having a certified personal trainer instruct and watch you perform this exercise to assure that you are using proper technique.
  • We recommend having a "spotter" assure your safety and give you verbal feedback on your lifting technique while performing this exercise.


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