t is used primarily to develop the muscles of the low body including the; quadriceps, gastrocnemius, and the gluteus maximus. The front squat is by nature a more quadriceps dominant exercise than the back squat and requires more mid-line stabilization, and muscle activity in the hips, and spinal erectors. Both the back squat and the front squat develop strength and power in the low body but, there are differences in maximal muscular performance. There is typically an increased capacity for maximal lifts with the back squat, as the front squat is ideally 85% of the low back squat in most athletes.
- Take time to find your starting position.
- Find your natural foot stance width your feet slightly wider than shoulder width apart and your toes slightly out so your toes can follow the path of your knees.
- Find your grip on the barbell slightly wider than shoulder width.
- Receive the bar from the rack on the front of the shoulders and step back onto the platform.
- Keep chest up and raise the elbows high.
- Stabilize the midline taking in a deep breath.
- Keep the feet flat on the ground pushing down through the heels.
- Squat down until the thighs are below parallel.
- Keep the chest up, back tight, and the elbows high when coming out the the squat aggressively drive the elbows up to come out of the hole