The front squat is a lower body exercise that strengthen your legs (thighs) and hips and glutes. Front squats puts more weight on your quadriceps that your glutes, compared to back squats.
Näin teet sen
Start with the bar resting on your shoulders.
Have a grip that is wider than your shoulders.
Keep your upper arm parallel to the floor and point your elbows straight forward.
The weight is placed on the center of your foot.
Place your shoulder-width apart. Maintain your upper body as upright as possible while lowering hips and knees backwards and downwards.
Squat until hip joint is below knee joint
Return controlled to staring position, make sure back and core is engaged throught the whole exercise.
Your elbows shall point forward during the whole exercise.
Kuinka välttää yleisimpiä virheitä?
A common mistake is not to keep your back straight, causing injuries. Do not to add to much weight. Make sure you feel comfortable with the exercise before adding more weight.
A lack of ankle mobility often leads to a flawed Front Squat technique, so make sure to increase mobility.