Front squat

Muscle group

Legs

Equipment

Barbell

Primary muscles

Quadriceps

Secondary muscles

Glutes

1. Set the barbell at chest height and grip it with fingertips, then scoop your elbows forward and up to rest the bar on your shoulders.
2. Step back and set your feet shoulder-width apart, keeping your elbows high (parallel to the floor) to create a "shelf" for the bar.
3. Take a deep breath to brace your core and lower your hips straight down, keeping your torso as vertical as possible.
4. Squat until your thighs are at least parallel to the floor, ensuring your elbows stay pointed forward and don't drop.
5. Drive through your mid-foot to stand back up, pushing your elbows upward as you rise to keep the bar from rolling forward.