How to Perform Front Squats ?

See below for a video on how to perform Front Squats

1.Approach a squat rack with a barbell at chest height.

2.Place your arms under the barbell and cross them over the top. Both of your hands should be gripping the barbell for control at opposite sides. Your right hand is holding it over your left shoulder; your left hand is holding it over your right shoulder. When you feel comfortable with the barbell in this position, slightly bend and lift the weight off of the rack and step back.

3.Stand with your feet shoulder-width apart and bend your knees until your quadriceps are parallel to the floor. Your head, neck and back should remain straight at all times.

4. Rise up while contracting your quadriceps, hamstrings and gluteus maximus muscles. You should come up until your knees are about to lock. This is one repetition.

5. Complete 8 to 12 repetitions for 4 sets.