• EXERCISE TYPE: Basic-(Multi-Joint)   
  • EXPERIENCE LEVEL: Beginner Mid-level


  1. Place the barbell on racks just below shoulder level. Walk up to the bar and slightly sit under it, bending your knees. Place the barbell on pre-straightened arms. After making sure the bar rests comfortably and securely on the front deltas, cross your arms on the bar to keep it from tipping forward. The hands should be in a position where the barbell only touches the fingers to help maintain the position. After making sure the bar is stable, straighten your knees and stand up to the starting position. Important. Before taking the barbell, fix the deflection in the lower back and maintain it until you finish the approach.
  2. After making sure the bar is stable, straighten your knees and stand up to the starting position. Move away from the racks, place your feet shoulder-width apart, feet slightly apart. Keep your head and elbows raised at all times.
  3. As you inhale, begin to descend to the lowest point. Do not take your pelvis back and do not lower your head. Continue lowering until your thighs touch your calf muscles. Keep your knees in line with your feet, those knees, when lowering, look at their toe. Constantly using abductor muscles to push the knee outward while squatting. Important. It is a gross mistake to bring the knees together when lifting. Such a mistake could result in injury. If you cannot keep your knees strictly in the plane of the socks, reduce the weight.
  4. At the bottom, do not pause or hold your breath. The knee joints have the ability to spring a little during a deep squat and instantly lift the body up. At the moment when the thighs touched the lower legs, smoothly spring with the knee joints and lift up as you exhale.
  5. Build the upward movement using the strength of the legs and pressing the heels into the floor. The torso in frontal squats should be as close to the vertical as possible and keep the balance of the whole body. It is a mistake to stand up at the expense of your back, as the bar will tip forward.
  6. Do not reach the lockout at the top. Firstly, by holding the weight with your muscles, you save your joints, and secondly, which is equally important, your muscles are under load and in tension throughout the entire set, and not only at the time of repetitions.