Tsunami Barbell
    Front Squat
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    Legs
    Compound Movement

    FRONT SQUAT

    Quad-dominant squat with upright torso and strong core demand.

    KEY TARGETS
    • Primary MuscleLegs
    • EquipmentBarbell
    AVOID MISTAKES
    • • Rapid descent without control
    • • Improper bracing / lost tension
    • • Inconsistent range of motion

    Setup

    Bar rests on front delts, elbows high, hands outside shoulders. Feet shoulder-width, toes slightly out.

    Execution

    Brace and sit down between hips. Keep elbows high, torso upright, drive up through midfoot.

    Exercise technique image

    Key Cues

    • Elbows high throughout

    • Chest tall

    • Knees forward and out

    • Stay upright

    • Drive up through midfoot

    Common Mistakes

    • Elbows dropping

    • Losing rack position

    • Heels lifting

    • Collapsing torso

    • Cutting depth

    Programming

    3-4 sets of 4-8 reps. Use as a secondary squat day or quad builder.

    READY TO LIFT?

    Add the Front Squat to your next training cycle. The next week can change from what you logged.

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