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Front Squat

A squat with the barbell held on the front of your shoulders. The upright torso puts more work on the quadriceps and core than a back squat.

मुख्य मांसपेशी
क्वाड्रिसेप्स
सहायक मांसपेशियां
हैमस्ट्रिंगग्लूट्स
उपकरण
बारबेल

Front Squat कैसे करें

  1. Set up for Barbell Front Squat using a barbell.

  2. Stand tall with feet shoulder-width apart, core braced and chest up.

  3. Lower your hips down and back with knees tracking over your toes, then drive up through your heels, working your quadriceps.

  4. Exhale during the effort and inhale as you return to the start.

  5. Do not swing, bounce, or hold your breath, and stop if you feel sharp pain.

टिप्स

  • Think elbows up the whole time to stop the bar rolling forward.
  • Work on wrist and upper-back mobility if the clean grip feels uncomfortable.

आम गलतियां

  • Dropping your elbows so the bar rolls forward.
  • Leaning your torso too far forward.
  • Letting your heels lift off the floor.

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