Compound — lower body

Front Squat

Barbell

The front squat places more emphasis on the quadriceps and core than the back squat. It demands good ankle and shoulder mobility and is an excellent addition to any strength program.

Technique

1. 1The bar rests on your front delts and collarbone — not in your hands
2. 2Point your elbows forward and high — this keeps your torso upright
3. 3Drive your knees forward over your toes at the bottom
4. 4Keep your chest up — if the elbows drop, the back collapses
5. 5Most people use a shorter, narrower stance than in the back squat

Sets and reps