Front Squat

- Start with your feet about shoulder width apart with our toes facing forward or slightly outward
- We want our knees to stay in line with our toes for the entirety of the exercise. Do not bow your knees inward.
- With a front hold, we place the bar on our shoulders, and upper chest/collarbone. We are aiming to get our elbows parallel with the floor, but this may be hindered by shoulder flexibilty. For a different grip, try resting the bar in the same place, but try crossing your hands and do an overhand grip with the bar. This will take some strain out of your wrists and shoulders.
- Most of the pressure should be on our heels or mid foot, and we want to focus on pushing through our heels to activate our glutes on the way up. Do not push from the balls of your feet or toes.
- Keep a straight back and engaged core. Do not hunch forward or arch your back. By keeping our gaze forward, we can help prevent poor positioning.
- We do not want our knees to go past our toes.
- We are aiming for a 90 degree bend in our knees, but some people can get lower depending on hip mobility.