Front squat
- 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.
- Step back and set your feet shoulder-width apart, keeping your elbows high (parallel to the floor) to create a "shelf" for the bar.
- Take a deep breath to brace your core and lower your hips straight down, keeping your torso as vertical as possible.
- Squat until your thighs are at least parallel to the floor, ensuring your elbows stay pointed forward and don't drop.
- Drive through your mid-foot to stand back up, pushing your elbows upward as you rise to keep the bar from rolling forward.
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