Quads – Barbell Front Squat

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Squats are some of the best lower body exercises that you can do, and the barbell front squat is a good variation that will give you a lower body workout, without a lot of stress on the back.

Main and helper muscles targeted with Barbell Front Squat Exercise

Facts:

  • Compound Exercise

 

  • Main muscle targeted – Quadriceps

 

  • Helper muscles – Calves, Glutes, Hamstrings

Male | Female

Method:

A note before starting, if you’re a beginner, or using heavy weights, using a squat rack can be a smart safety precaution.

Select the weight, and if using the squat rack, move the bar to just below your collar bone. When ready, cross your arms over and curl your fingers around the bar with your palm facing in, while resting the bar on your shoulder muscles.
Keep your elbows up and lift the bar off the rack by extending your legs. Keep your core tight and your back straight.
Step out of the rack and stand with your legs slightly wider than shoulder width apart.

Inhale and slowly lower yourself into the squat by bending your knees and hips. Your knees should move along the same plane as your foot, and not extend beyond your toes. At the bottom of your squat, they should be in a line directly above your toes.

Exhale as you drive through your lower body to return to a standing position.

Why it’s good:

A squat is a must-do exercise for a toned lower body, and a barbell squat will get those results even quicker, so include it in your routine if you want results as quickly as possible.

What to watch out for:

Make sure your head is always looking forward. If you drop your head, it can put your balance off and you’ll fall or strain your back.

Snapshot:
Barbell Front Squat

Barbell Front Squat

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