QuadsMain liftAdvancedCompound
Front Squat
Bar on the front of the shoulders, upright torso.
Benefits
- Quad-dominant with less lower-back load
- Builds an upright, strong core
How to do it
- Elbows high, bar on the shoulders
- Sit straight down between the heels
- Keep the chest up
Common mistakes
- Elbows dropping and the bar rolling
- Rounding the upper back
Starting prescription
- sets
- 3
- reps
- 5–8
- Rest
- 180 s
- Reps in reserve
- 2
- Load step
- 5 kg
Safety and limitations
- Knee · Avoid
Avoid with a severe or worse knee limitation; use an easier alternative. - Wrist · Avoid
Avoid with a moderate or worse wrist limitation; use an easier alternative.
Alternatives
Similar
No equipment
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