Most people don’t do front squats, because they’re uncomfortable and there are easier alternatives, but to really add size to the quads, they’re a must.
1. Set up under the bar by grasping it with a closed overhand grip slightly wider than shoulder-width. Place bar evenly on top of your front deltoids and collarbone.
2. Remove your thumb and pinky finger from under the bar and keep a relaxed, open palm, with 3 fingers under the bar.
3. Remove the bar from the rack and take a step or two backward. Take a breath in and hold that breath towards the bottom to maintain intra-abdominal tightness. Flex hips and knees slowly. Remember to drive your knees outwards as you squat down also.
4. As you reach the bottom, be sure to continue to squeeze the elbows up and inwards. Focus on keeping your elbows up at the bottom of the lift.
5. Once you’ve reached parallel, drive upwards but keep heels on floor and knees aligned with feet. Halfway up, let your breath out, and power through with the glutes and core braced to the top position.
Are you spending hours in the gym having carefully crafted the perfect routine but still not seeing muscle definition? Getting super shredded takes time, effort and commitment, and it is very common for the vast majority of people to hit some sort of plateau in the quest for an aesthetic lean physique. Below we have listed three very common mistakes that could be letting you down.