If you want to put more difficulty on the quadriceps this is the ideal exercise. This is another variant of the traditional squat. Your para-vertebral muscles are used to help you maintain balance. Look ahead and not on the ground to help you stay upright and not wobble forward.
This compound exercise fully reinforces your quadriceps: rectus femoris, vastus intermedius, vastus lateralis and vastus medialis and secondary your abs, adductors, calves, ischios, glutes, hip flexors and the upper back.
The use of a bar may seem heavy at the shoulders, so it is recommended to use a cushion in this case.
This is the instructions for front squat
- 1. Place the bar at shoulder height on a rack intended for the squat. Then set the load on the bar.
- 2. Place yourself under the bar, grab it with your palms up and a gap slightly wider than the shoulders. The bar leans on your shoulders in front of you.
- 3. Raise the bar to remove the security.
- 4. Take a step back and stabilize yourself again: with feet to the width of the pelvis or more, knees slightly bent in the starting position.
- 5. Flex your knees and lower your body as if to squat. Tilt your pelvis to push your buttocks backwards. The hips also go backwards to accompany the movement.
- 6. Then go down according to your flexibility. Once down, move up pushing in your legs and heels in the same axis as the previous phase.
- 7. Continue your series by repeating the movement.
Front squat : several techniques, tips, and advice
- 1. We advise you to warm up with squats at the weight of body then with the bar without loads before your sessions.
- 2. The toes and knees are towards the outside.
- 3. Perform slow movements and use break times at the bottom and top of the exercise.
- 4. Your buttocks are going backwards as if you are sitting on a chair.
- 5. Voluntarily contract your glutes and look upward when climbing.
- 6. Do not bend your back.
- 7. Do not lean forward to avoid falling because of the weight of the bar.
- 8. Do not go down too low if you are a beginner to previous the ascent.