How To Do Front Squats - Video Execution Guide for Beginners In The Gym

As the name suggests this exercise is a variation of squats, where the barbell is rested on the front of your shoulders rather than the back. This is a great leg exercise but may be suited to more advance lifters. Because the barbell is placed on the front, this gives the movement in this exercise a naturally much more upright position.

The primary muscles targeted are the quads, while secondary muscles incorporated are the lower back, gluteus, hamstrings, and abdominals.

To perform front squats get in a position under the barbell with your feet shoulder width apart. Your toes should be pointed straight ahead or slightly outwards. You do not want your feet to point inwards - this will put excessive strain on your knees and will cause injuries.

Place the barbell high up on the chest, resting on the front of your shoulders. When it comes to gripping the bar there are two options. You can either place your hands on the bar slightly wider than shoulder width or cross your forearms over. Personally, I prefer to cross my forearms, experiment and see which one works best for you.

Keep your heels planted on the floor firmly and slowly bend over as if you were about to sit in a chair with your back kept upright. Continue downwards as far as you can go, even if that is past your legs being parallel to the ground. The lower you go the more involved the hamstrings muscles become. Return to your starting position.

Not only is this a great exercise for leg development but I strongly believe front squats help develop your bodies core and abdominal muscles as you balance the weight throughout the exercise.