Barbell Front Squat

Utility:

Auxiliary

Mechanics:

Compound

Force:

Push

Muscles
Instructions
Target
Preparation

From a rack with barbell upper chest height,

position bar on front of the shoulders. Cross arms
and place hands on top of barbell with upper arms
parallel to floor. Dismount bar from rack.

Synergists

Execution
Descend until thighs are just past parallel. Extend
knees and hips until legs are straight. Return and
repeat.

Quadriceps

Gluteus Maximus
Adductor Magnus
Soleus

Dynamic Stabilizers

Hamstrings
Gastrocnemius

Stabilizers

Comments
Keep head forward, back straight and feet flat on
the floor; equal distribution of weight through fore
foot and heel. Knees should point same direction
as feet throughout movement. See Squat Analysis.
Also see weightlifting style Front Squat.

Erector Spinae
Deltoid, Anterior
Deltoid, Lateral
Supraspinatus
Pectoralis Major, Clavicular
Trapezius, Upper
Trapezius, Middle
Levator Scapulae
Trapezius, Lower
Serratus Anterior

Antagonist Stabilizers

Rectus Abdominis
Obliques

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