QuadsBarbellintermediate
Front squat
Secondary: Core, Glutes
Strength
3–5
reps · long rest
Hypertrophy
6–10
reps · 60–90s rest
Endurance
10–12
reps · short rest
Form cues
- Elbows high, chest tall, bar resting on the deltoids.
- Sit between the hips; keep the torso more upright than a back squat.
- Push the floor away without dropping the elbows.
Common mistakes
- Elbows dropping
- Rounding the upper back
- Cutting depth