Exercise:

Front Squat

Target Muscle:

Quadriceps

Squat Rack, Barbell

Step into the squat rack and adjust the pins around shoulder height so that you can easily un-rack the bar. Make sure the safety catches are in place as well in case you reach muscular failure and can't lift the weight out of the bottom position.

Place the bar across the front of your shoulders with your elbows positioned forward as high as possible and fingers under the bar on each side. Unrack the bar by pushing with your legs and straightening your torso, and then take step backward.

Space your feet shoulder-width apart with your toes pointing slightly outward. With your head up and while maintaining a tight upper back, begin squatting down by bending at the knees. Make sure your lower back remains flat and continue descending until your thighs are parallel to the floor without allowing your knees to travel past your toes.

Once you reach the bottom position, drive the weight back up until you are in a standing position. Continue until you have completed your desired number of reps and then re-rack the bar.

- Squats are one of the more difficult exercises to master from a technical standpoint, so make sure to practice with very light weights first and gradually add more to the bar over time while ensuring that your form is perfect.

- Make sure that your lower back remains flat throughout the exercise rather than rounded over. This will protect your lower back from injury.

- Drive the the weight up using your heels rather than your toes, as this will minimize the stress on your knee joints.

- Do not allow your knees to collapse inward throughout the exercise. If they do tend to naturally collapse, consciously think about spreading them outward as you press the weight up.

- To generate more force and take even more stress off the lower back, make sure to "brace" your core prior to descending on each rep. To do this, draw a deep breath into your belly while at the same time tensing your core and pushing your stomach outward. Think of it as doing the same "tensing motion" you would use if someone was about to punch you in the stomach. Breathe out once you've completed a full rep and are standing upright again before drawing in another breath.