Barbell Front Squat

Begin by setting the bar on a rack that is just below shoulder height. Once the correct height is chosen and the bar is loaded, step under the bar and place the bar atop of your shoulder (front). Hold on to the bar using your fingertips as your arms are crossed and parallel to the floor. Lift it off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder width stance with the toes slightly pointed out. Keep your head up at all times while maintaining a straight back. Begin to slowly lower the bar by bending the knees as you maintain straight posture with your head up. Continue down until your knees angle 90-degrees. Inhale as you perform this portion of the movement. (Note: The front of your knees should make an imaginary straight line with your toes. If your knees are past that imaginary line (past your toes), then you are placing undue stress on the knee and the exercise is being performed incorrectly.) Exhale as you extend your legs back to the starting position without locking out your knees at the top and repeat.