Front Squat

Muscles trained: Quadriceps, hamstrings, glutes

Set a loaded barbell on the supports of a rack or cage just below shoulder height. Next, grab the bar with a shoulder-width grip and step under it, this time resting the weight across the front of your shoulders instead of your upper back. To do this, you'll need good wrist and shoulder flexibility, as you'll bring your elbows underneath the bar and forward so that the backs of your arms are parallel to the floor. Once you've got the bar supported, step back and set your feet shoulder-width apart, eyes focused straight ahead. Keep a natural arch in your back until your thighs are parallel to the floor. Pause for a second, then press back up to the starting position.

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