Front barbell squats

Instructions

Position yourself under a barbell held by a rack. Put the barbell on the front of your shoulders and hold it by keeping your elbows high and placing your fingers under the bar (you can also make a cross with your forearms and place your hands over the bar, always keeping elbows high).
Lift the barbell up by pushing with your legs to get it out of the rack. You are standing, back straight, feet apart at shoulder-width, head facing forward. This is the starting position.
Lower your butt until your thighs are parallel to the floor, keeping your back straight. Your knees are following your toes direction and your hips are slightly moving backward, as if you're sitting on a chair.
Hold this position for one second then move back up to the starting position.

Tip!

This exercise can be dangerous if you are a beginner: you can start with the alternative version with a Smith machine to get used to the movement.

Muscles

Primary muscles - Glutes Quadriceps

Secondary muscles - Abs Calves Hamstrings

Alternative exercises

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