Barbell Front Squat

Rest the bar across the front of your shoulders with your elbows high in the rack position. Keep your chest up and brace your core so the bar does not roll forward.

Lower by bending your knees and hips while keeping your torso upright. Keep your elbows from dropping, and let your knees track naturally toward your toes.

Drive up through your whole foot. If your torso folds first, the bar can shift forward, so keep your chest and elbows high all the way up.

Make sure you feel strong tension in your quads. If the work stays in your quads instead of your glutes, try widening your stance slightly.

If your elbows drop or you support the bar only with your wrists, it will roll forward. Even if you shorten the depth, stabilize your elbow height and upright torso first.

Inhale before you descend to brace your torso, then exhale as you drive up. Do not just hold your breath; reset your breathing at the top before the next rep.

If your heels tend to lift, start with a shallower depth and find the range your ankles allow. Think of driving your elbows up, not forward, to keep your position longer.