Front Squat.

Make every rep count.

1. 01

   Set the safety pins around waist height and rack the bar at upper‑chest/shoulder height so you can unrack without going onto your toes.

2. 02

   Grip the bar just outside shoulder width. Step under it and rest it on the front of your shoulders/clavicles (not in your hands). Lift your elbows up and forward so your upper arms stay close to parallel with the floor.

3. 03

   Take a big breath, brace your core, then unrack by standing tall—hips and knees extend together.

4. 04

   Walk back 2–3 controlled steps and set your stance just inside shoulder width, toes slightly turned out.

5. 05

   Squat down by bending knees and hips at the same time, sitting straight between your legs. Keep your chest tall, elbows high, and weight balanced over the mid‑foot.

6. 06

   Descend until your thighs are at least parallel, then drive up.

7. 07

   On the way up, keep your abs tight and push the floor away through your whole foot.

8. 08

   Stand fully to finish, then exhale at the top once hips and knees are locked out.