Front Squat

Set the bar in the squat rack just below your shoulders so that you have to crouch slightly to grab it. Place the bar on your front delts, keeping your arms parallel to the floor. Grab the barbell with your hands, crossing your forearms so that your elbows are facing forward as shown. Remove the barbell from the racks and take a step back. Stand with your feet shoulder-width apart, toes slightly turned outward. Keep your head straight and your back straight. This will be your starting position. Begin to squat slowly, bending your knees and pushing your pelvis back. Continue down until your thighs are parallel to the floor. The downward movement should occur on inspiration. As you exhale, lift up, straightening your legs, pushing off the floor, returning to the starting position. Complete the required number of repetitions.