Front Squats

Sports Training Programs by the Pros

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Front Squats

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer

Focus: Strength, Power

Muscle Group: Quads, Hamstrings

Equipment: Barbell



Exercise Description

– Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat
– Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso
– Step away from the rack and bend at the knees, sitting down between your legs
– Continue down until your hamstrings are on your calves
– Keep your knees aligned with your feet by consciously using your abductors to push your knees out as you squat
– Begin to raise the bar by pushing the floor mainly with the heel or middle of your foot as you straighten the legs again and return to the starting position
– This is one rep

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