Front Squat

  1. Place the barbell to rest on the upper chest and ensure it is perfectly centered. Grasp with both hands and the elbows pointing forward. Squat the weight up off the rack and take two steps back, then adjust your footing.

  2. Stand with the feet about hip-width apart and toes pointed out 15-45 degrees (tailor both to what works best for your anatomy). Dig the big toe into the ground, keep the feet flat on the ground and picture yourself ripping the floor apart using the feet, this will allow you to drive the knees wide and activate the glutes.

  3. Allow the hips to slide back as you begin your descent (remember, the hips are what starts the movement). You want to feel the hips absorbing the weight.

  4. Sit the hips back and start bending the knees, descending until the hips are in-line with the knees from the side view. Do not allow the chest to drop and pay close attention to the even weight distribution in both feet.

  5. While continuously driving the knees wide, push down on the ground with the feet to return to the starting position.

  6. During the entire movement, you will want the barbell to be aligned with the middle part of the foot (from the side view).