This exercise involves holding a barbell in front of the body and squatting down until the thighs are parallel to the ground. It primarily targets the quadriceps, but also works the glutes, hamstrings, and core muscles.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including quadriceps, hamstrings, glutes, and core
- Improves overall lower body strength and power
- Increases flexibility and mobility in the hips and ankles
- Can improve posture and balance
- Can be modified for different fitness levels and goals
- Can be used for both strength training and cardiovascular conditioning
How to perform
Stand with a narrow stance (hip-width or slightly closer) and elevate your heels on small plates or wedges, toes slightly turned out.
Grip the barbell with an overhand grip just outside shoulder width and bring it into the front rack position, resting on your collarbone and front deltoids.
Lift your elbows high, brace your core, and keep your torso as upright as possible.
Descend by driving your knees forward while maintaining a vertical torso and keeping the knees tracking over the toes.
Squat to parallel or deeper if mobility allows, maintaining full contact between your heels and the elevated surface.
Briefly pause at the bottom to reinforce control, then push through your midfoot and forefoot, emphasizing quad engagement as you rise.
Repeat for the desired number of repetitions with controlled tempo and consistent positioning.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Secondary
Abs
Secondary
Upper Back
Secondary