Quads · Advanced

Barbell Front Squat

Quads · also Glutes, Abs

Equipment: Barbell, Rack

How to do it

• Rest the bar on your front delts, fingertips under the bar
• Lift your elbows so upper arms are near parallel to the floor
• Set feet shoulder-width, toes slightly out, and brace hard
• Sit straight down with a tall torso to thighs about parallel
• Drive up leading with your elbows, knees over your toes

Common mistake

✕ ELBOWS DROPPING → ✓ ELBOWS UP, CHEST TALL

Starting point: 4 sets × 5–8 reps, 150s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: nsca.com, nasm.org, acefitness.org.