Front Squat - Instructions, Variations & Alternatives

Muscles involved

• Quadriceps

• Glutes
• Adductors
• Calves

How to perform

Front Squat - Starting position

Front Squat - Muscle Under Tension

1. Set up & Starting position (standing)
   Stand in a shoulder-width stance, rest the weight on top of chest or shoulders. Keep your back straight and your body as upright, your upper arms parallel to the floor.

2. Eccentric phase
   Inhale and slowly descend hips until thighs become parallel to floor.

3. Isometric hold (optional) - Pause at the bottom of the squat.

4. Concentric phase
   Exhale and drive hips back up, pushing your heels into the floor, to return to starting position. Repeat.

Exercise Alternatives

• Hack Squat
• Sumo Squat