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Front squats are a great exercise for
the front of the legs. be sure you keep
very strict form to get the best results.
Starting position- Use a squat rack to
support the weight between sets. Place
a barbell across your chest and shoulders.
Bring your arms up under the bar and cross
them over it and use your hands to hold
the bar and support it. Place your feet
a little wider than shoulder width apart
with your toes pointed slightly outward.
Movement- Keep your back straight and
flexed with your head up. Bend at your
knees and keep the weight centered over
your feet and knees. Lower the weight
until you are at a 90 degree angle then
straighten back up concentrating on using
your legs to push the weight up.

Picture Source: Getting
Stronger by Bill Pearl and Gary T. Moran,
Ph.D.
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