Name: Front Squat
Targeted Muscle: Strength training - primarily for Quadriceps, and supplementary for Glutes, Hamstrings, Calves, and Abdominals.
Preparation: Place your legs straight using a shoulder-width stance with your toes pointing out at 10 o'clock and 2 o'clock respectively. Place the bar on your shoulders and above your clavicle. Keep your chest up, your abs tightened, and your torso stabilised.
Sequence: Slowly lower the bar by sitting back with your hips and bending your knees at 90 degree while maintaining a straight posture with the head looking forward. Slowly return to the starting position by pushing through your heels.
Breathing: Inhale as you lowering down while exhale as you pushing up.
Repetition: 3 sets of 6-10 reps.
Note: Knee caps are exceeding the toes, body leaning too much forward as you lower down, torso is not stabilised.
Front squat is relatively harder than back squat (please review previous demonstrations) as it requires much more stability, avoid using excessive weights.
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