Deep Front Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Advanced
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Deep Front Squat is a strength-training exercise primarily targeting the quadriceps, with secondary activation of the abs, adductors, calves, glutes, hamstrings, and upper back. To perform this exercise, you'll need a barbell, which is positioned in front of the shoulders on the upper chest. The movement involves squatting deeply, lowering your body until your hips drop below parallel to the knees while maintaining an upright torso. This deep squat position increases the demand on the quads while engaging other muscle groups for stability and support. The Deep Front Squat is excellent for building lower body strength, improving core stability, and enhancing overall athletic performance.
How to Perform
Adjust the safety stops to around waist height, then set the barbell just below shoulder level on the rack.
Place your hands slightly wider than shoulder-width apart, step under the bar, and position it across your upper chest. Keep your elbows raised high in front of your body to create a stable shelf for the bar.
Take a deep breath, brace your core, and lift the bar off the rack by pushing your hips forward and straightening your knees.
Step back 2-3 steps and position your feet just inside shoulder width, with your toes pointing slightly outward.
Lower yourself by pushing your hips back and bending your knees, ensuring you keep your chest upright. Continue descending until your hamstrings touch your calves.
Once at the lowest point, reverse the motion by driving through your heels and extending your hips and knees.
Maintain a tight core throughout the movement, and focus on driving your feet firmly into the floor to power the lift.
At the top, fully extend your hips and knees, exhale, and lock out your body before carefully re-racking the bar.
Tips
The angle of your toes can vary depending on personal preference—experiment to find the position that feels most comfortable for you.
When performing the front squat, you can use either two or three fingers in the front rack position to reduce strain on the wrists.
To maintain an upright torso throughout the squat, focus on driving your elbows upward as you descend.
If you are unable to get into the front rack position, try using the cross-arm grip to hold the bar securely.
Focus on pressing through the entire foot—ensure all three points of contact are maintained: the big toe, little toe, and heel.
A slight forward movement of the knees over the toes is acceptable, as long as the knees don’t excessively move inward or outward. Those with longer femurs may need to allow their knees to travel further forward to stay upright.
Neck position is also personal—some people prefer to keep their neck neutral by tucking the chin, while others find it comfortable to look straight ahead. Test both positions and choose what works best for you.
Don’t push your knees too far outward, but make sure they track over or slightly outside of the second toe during the squat.
How Not to Perform
Avoid Rounding Your Back: Keep your spine neutral throughout the movement. Rounding your back, especially your lower back, puts unnecessary stress on the spine and increases the risk of injury. Engage your core to support your back and maintain proper posture.
Do Not Use Momentum: Avoid jerking or swinging your body to help lift the weight. This reduces the effectiveness of the exercise and increases the risk of strain. Focus on a controlled, smooth motion to engage your quads fully.
Don’t Let Your Knees Collapse Inward: Ensure your knees track over your toes throughout the movement. Allowing your knees to collapse inward can cause stress on the knee joint and reduce the exercise's effectiveness. Keep the knees aligned with your toes.
Avoid Excessive Forward Lean: Do not allow your upper body to lean too far forward, which will shift the emphasis away from your quads and onto your lower back. Keep your chest upright and your elbows high to maintain the proper torso angle.
Do Not Drop Too Quickly into the Squat: Avoid descending too fast, as this can lead to a loss of control and improper muscle activation. Focus on a controlled descent, ensuring that your muscles, particularly your quads, are engaged throughout.
Don’t Let Your Heels Lift Off the Ground: Make sure your weight stays evenly distributed throughout your entire foot, particularly the heels. Lifting your heels can destabilize the movement and reduce the engagement of the target muscles.
Avoid Narrow Foot Stance: A foot position that is too narrow will place unnecessary stress on your knees and limit the depth of your squat. Ensure your feet are positioned just inside shoulder-width for proper form and range of motion.
Don’t Allow Your Elbows to Drop: Dropping your elbows during the squat shifts the load away from your quads and places additional strain on the wrists and shoulders. Keep your elbows elevated and in front of your body throughout the movement.
Avoid Locking Out Your Knees at the Top: Locking out your knees at the top of the squat can strain the joint and reduce the tension on your muscles. Instead, keep a slight bend in your knees to maintain muscle engagement.
Do Not Rush Through the Movement: Take your time with each rep to ensure full muscle engagement. Rushing can lead to improper form and a reduced focus on the quads. Focus on quality over speed for better results and safety.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
