A squat variation where the barbell is held in front of the body.
- +Engages the whole body
- +Works the quads more than traditional squats
- +Can help improve flexibility and balance
- –Risk of injury if performed incorrectly
- –Can be difficult for beginners
This exercise targets:
Quadriceps
Quads
–
Glutes
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set the bar in a rack at mid-chest height; step in so it rests on your front delts
- Grip with clean grip (fingertips under bar, wrists extended) or cross-arm if mobility is limited
- Lift chest and drive elbows high to create a front “shelf”; keep wrists relaxed
- Step back, feet shoulder-width, toes slightly out, weight midfoot
- Inhale and brace; squat down by sitting between your hips, chest up, elbows up
- Knees track over toes; keep heels down; descend to at least parallel
- Drive up through midfoot/heels; stand tall while keeping torso upright and elbows high
- Walk forward and re-rack onto the hooks; use safety pins if available