Hold the weight against your chest with your arms bent so your hands are above your elbows (as if holding a goblet in two hands). Drop into a squat until your ...SkiptomaincontentareaAdvertisementSignupforourdailynewsletterNewsletterCloseSignmeupSectionsAdvertisementTrendingFrontSquat:TheBestExerciseYouAren’tDoingExercisesBacksquatsmightletyouliftheavier,butthefrontsquatwillforceyourbodytogrow.Here’showtodoitproperlyfacebooktwitterpinterest26Jul2019AdvertisementUnweightedsquat30-daysquatchallengeBoxsquatPrisonersquatSumosquatSquatjumpSquatthrustSplitsquatBulgariansplitsquatCossacksquatSingle-legsquatPistolsquatGobletsquatBarbellbacksquatFrontsquatLandminesquatOverheadsquatThebacksquatistheclassiclower-bodylift.Itpacksmuscleonyourglutes,quadsandhamstrings,aswellasrecruitingyourabsandlowerbackwhichmustworkhardtostabiliseyourtorsoasyouliftandlowerthebar.It’salsoaneffectivestrength-buildingmove,whichiswhyit’ssopopularwitheliteathletesfrom100msprinterstoUFCfighterstoAmericanfootballerstoswimmers.Butthere’sanothermoveyoushouldaddtoyourleg-buildingworkoutsifyou’reseriousaboutaddingmuscularsizeandstrengthtoyourlowerbody:thefrontsquat.It’sanoften-neglectedliftbutonethatdeservesyourattention.Whilesimilarthebacksquat,ithasonekeydifference:youholdthebaracrossthefrontofyourshoulders,atthetopofyourchest,ratherthanbehindyourneck.Thissignificantadjustmentforcesyourquads,themusclegrouponthefrontofyourthighs,tomanageandmovemoreoftheload,aswellasmakingyourcoremusclesworkevenhardertokeepyourtorsouprightandyourupperbodybalanced.Andthere’sabonus,too.Unlikethebacksquat,whereit’scommonforyourformtosuffertowardstheendofeachset,thepositionyou’reinforthefrontsquatforcesyoutostayuprightandmaintainthecorrectform,whichmeansyoucansquatfarmoresafely.Here’severythingyouneedtoknow.HowtoDotheFrontSquatTheSet-upStartwiththebarsecureinthesquatrack,levelwiththemiddleofyourchest.Holdthebarwithhandsjustwiderthanshoulder-widthapart.Stepinclosetothebarandlowerintoaquartersquatsothebarislevelandtouchingtheto