Exercise Description: Front Squats

Specs: Muscles Worked: The primary muscles worked during front squats are the Quadriceps, Hamstrings, Glutes, and Lower Back. Secondarily are the Abs and basically the rest of your body.

Instructions: 1) Step under bar and position bar across anterior deltoids. Cross arms across each other so that your hands are touching opposite shoulders. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar. 2) Start position: Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position. 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 abdominals tight throughout exercise by drawing stomach in toward spine.