Bodybuilding Front Squat Leg Exercise

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Front Squat - Leg Exercise

In a nutshell, a front squat is the reverse of a back squat. Whereas in the back squat the weight is lifted at the back, the weight is held across the upper chest in the front squat. It dramatically shifts the balance of the movement, as well as the placement of the tension on your muscles.

As a very commendable leg exercise, the front squat is generally used to more effectively target the quadriceps.

You are able to maintain a more vertical torso position since the weight is focused at the front of the body.

As a result, this allows more tension to be placed on the quads rather than the glutes and lower back.

In spite of, this leg and butt exercise requires strong abdominals and shoulders in order to keep the barbell properly racked across the front of the shoulders.

The concept behind holding the bar on your shoulders or front squat racking can be likened to holding the broomstick in place without using your hands.

Begin this leg exercise by suspending the weight across the pins in the power cage or rack, leveling it at par with your collarbone or a bit lower.

Go under the weight in a way that it is sitting about the base of your neck and then bring your elbows up in front of you as high as you can.

Reach as high so that your upper arms are parallel to the floor, in turn forming a break between your shoulders and collarbone.

You have a choice between two methods of racking.

Clean-style rack
This version of leg and thigh exercise imparts a wider support for the weight.

This is also known as a clean grip, because this is the position that the bar rests at in the top part of the Olympic lift called the clean. It is a recommended leg muscle exercise for people with flexible wrists and shoulders. For al its credit though, it is very difficult for those lacking elbow, wrist and shoulder flexibility or for anyone who has any trouble with those joints.

To do the clean grip anyway, jut your arms out forward, palms down like a zombie from horror B-movies.

Fold your hands back facing your face and grip the bar. Palms then face upwards.

Crossed-arms style rack

Also referred to as the crossed-wrist grip, the crossed-arms style of racking in a front squat is executed by holding the bar with palms down and wrists crossed.

It is a leg and thigh exercise good for women.The bar, in this method, is placed across the anterior deltoids and the elbows are pointed forward.

Forearms are crossed over directly in front and the hands get a grip on the bar.In all, the crossed-arm grip is easier on the joints of the upper body.

But it leaves you with somewhat less control over the bar, with the added risk that the bar also has a greater tendency to roll back down into the throat.

Both racking styles pressure the rib cage - in this way, it can cause you to run out of breath before your legs are thoroughly worked. Such leg extension exercise is sure to tone your leg muscles and is an exercise to slim legs.

More Legs Exercise & workouts
Leg Curl Half Squat Goodmornings Calf Raise
Front Squat Leg Extension  




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