Front Squat

Front Squat

Today's exercise is the Front Squat , a very effective exercise that strengthens the quadriceps , core muscles , as well as the glutes and hamstrings . This variation of the squat puts more focus on the front of the body and is also excellent for improving the body's balance and posture.

Correct technique

To perform a correct front squat you need to focus on good form and control. Follow these steps to maximize effectiveness and avoid injury:

  1. Place the bar in the front of the shoulders, resting on the collarbone. Keep your elbows high, either with your arms crossed over the bar or in a front rack grip with your palms facing up.
  2. Stand with your feet slightly wider than hip-width apart, with your toes slightly pointing outwards.
  3. Keep your chest up and your back straight. Activate your core and bend your knees and hips to lower your body into a deep squat.
  4. Keep your elbows high and make sure the bar doesn't roll forward. Lower until your hips are lower than your knees, then push back up by pushing through your heels.
  5. Breathe in on the way down, and breathe out on the way up again.

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Common errors

To avoid injury and get the most out of the front squat , be aware of these common mistakes:

  • Rounding of the back: Many people round the back on the way down, which can lead to strain on the lower back. Keep your chest up and your back in a neutral position.
  • Dropped Elbows: If the elbows drop, the bar can roll forward. Make sure to keep your elbows high and forward throughout the movement.
  • Collapsing knees: Make sure your knees point in the same direction as your toes to avoid knee injuries. Keep them stable throughout the movement.

Modifications and variations

Front squats can be adapted to suit different training goals and skill levels:

  • Goblet Squat: A nice variation for beginners, where you hold a kettlebell or dumbbell in front of your chest for a lighter load.
  • Smith Machine Front Squat: This variation gives you more stability throughout the movement using the Smith machine.
  • Single-Arm Dumbbell Front Squat: Hold a dumbbell in one hand to challenge your balance and engage your core muscles even more.

Repetitions and sets

The number of repetitions and sets will vary depending on your goals:

  • For strength: 3-5 sets of 4-6 repetitions with heavier weights and longer breaks between sets.
  • For muscle growth: 3-4 sets of 8-12 repetitions with moderate weight.
  • For endurance: 3 sets of 12-15 repetitions with lighter weights.

Gradually increase the weight as you master the technique, making sure to maintain control throughout the exercise.

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