Front Squat

Directions:

Preperation/body position

1. If using a rack (recommended strongly), place barbell on squat rack pins, which are set at a suitable height for you to dismount and re-rack safely.
2. Load bar with correct weight. Put on safety collars.
3. Position barbell across front of shoulders, crossing your arms and grasping the barbell whilst upper arms are parallel to the ground to help support the bar.
4. Dismount barbell carefully, taking a few steps backwards. If not using a rack, clean bar off floor and set in position on shoulders.

Excution/Movement

1. Descend with bar, bending at the knees and hip, keeping good posture throughout execution. Keep feet flat on floor and back straight throughout execution.
2. Stop when upper legs are just below parallel to the ground.
3. Extend knees and hip to standing position again.
4. Repeat for desired amount of repetitions.

Comments

The primary intention of the front squat is to stimulate the muscles of the quadriceps, however the involvement of the hip extensors become more prominent as our thigh travels below parallel to the ground.

On the eccentric phrase of the movement remember to lower your body in a slow controlled manner. This will not only be more effective for muscle recruitment, but also reduce the chance of bouncing at the bottom of the exercise, which can significantly increase the risk of injury.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
For strength and power 1-5 reps is optimal for stimulating the type iiB fibres and neural adaptations of the nervous system.