squat Archives - Elite Performance SF

The Front Squat

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The Front Squat

The Front Squat

The Front Squat is a progression of the bodyweight squat that we went over before. Its a great full body exercise and especially good for your legs, thighs and butt!

You’re gonna start out with your feet shoulder width apart. If you need a reminder on squatting cues, look for them here.

The only real difference from the bodyweight squat is that you’re going to add weight. And the weight is going to be added to the front of your body, thus the name Front Squat. And hold the weight right under your chin, near your collar bone. Start out light and then work your way up.

The cool thing about the Front Squat is that because of the placement of the weight, it will be easier for your back to be in a correct position and for your weight to be evenly distributed between the balls of your feet and your heels. All good things!happy emoji

Try out 3 sets with 10 reps in each set.

If you have any questions lemme know.

And remember:

In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before

Bodyweight Squat

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Squat Front Profile

Squat Front Profile

Squatting is a very dynamic exercise and has many components that are often overlooked. Squats are great for most people, from the beginner to the seasoned gym vet. As shown above, start off with the bodyweight squat, meaning you’re just using your own bodyweight with no additional weight. Trust me, doing this exercise completely correct is no easy task.

Lets break it down.

In the squat, your starting position is a tall standing position with your feet shoulder width apart, hands either on your hips or crossed on your shoulders as shown above. Bring your body down while observing the rules below, and then bring your body back up to a standing position. That’s it!!you rock gif


Things to look for:

  1. Knees stay behind toes throughout the motion
  2. Feet stay flat on the ground
  3. Keep your toes pointed forward (ankles, knees and hips should be shoulder width apart and in a line)
  4. Draw-in your belly button towards your spine
  5. Breath in when lowering your body & breath out when standing back up
  6. Make sure that your spine stays in a straight line (this means your head doesn’t stay parallel to the ground at the lowest position)**
  7. Only go as low as you can while maintaining perfect form
  8. Make sure both your legs are working equally and there’s no weight shifting
  9. When descending, have your eyes shift downwards; when ascending, have your vision shit upwards

Squat Side Profile

**This is one of the more overlooked aspects of the squat. As shown in the ‘Squat Side Profile’ picture above, you can see that my low-back, mid-back, and head are all in a straight line. If I put a PVC pipe (an often used/cheap tool in Personal Training) on my back, it would maintain this perfect line, meaning that I’m maintaining good spine alignment while exercising. An easy way to do this, especially if you don’t have a PVC pipe lying around, is to bring your shoulders back and bring your chest forward**

If you can complete this exercise while following these rules, then you can progress it to make it harder. If you can’t do this exercise than you need to regress the exercise. If you have questions on how to progress or regress the squat, lemme know. I am more than happy to help you.


In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before