If you want to give your lower body workout added effectiveness, and the barbell front squat as a squat variation that works the quads in addition to the abs and the glutes.
Here is how you do it:
- Select your barbell according to your ability and level of fitness. Don’t overdo it. Rather start too light and add more weight.
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2. Hold the barbell with your hands above your shoulders.
3. Let the barbell lie on your collarbone and lift your elbows as high as you can.
4. Stand with your feet directly beneath your hips. Now you can raise the barbell off the rack. Step backward once or twice so you are clear of the rack and can move freely. Don’t go too far in case you need to put the barbell down quickly.
5. Rock your weight back onto your heels. Tighten your ab muscles and lower into a squat with your back, neck and head upright. Get your knees down to 90-degrees (or as close as you can).
6. Keep your body core tight and push up through your heels to stand up straight again. Flex your glutes as you reach the upright position.
7. Repeat in sets of 8.
