quads
Barbell front squat
Quad-focused squat with an upright torso.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Rest the bar across the front of your shoulders in the rack.
- Keep your elbows high and chest tall.
- Unrack and step back, feet shoulder-width.
- Sit straight down, then drive up through your mid-foot.
Beginner tips
- Keep your elbows up the whole time.
- Stay upright, torso tall.
- Use a rack with safeties.
Keep in mind: Start light to learn the front-rack position.
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