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Front Squat

Primary target: Vastus Intermedius (股中间肌)

Demonstration

3D animation · looped · Vital Animations

Exercise Details

Equipment

Barbell + rack (front rack)

Sets & Reps

3-4 sets × 5-8 reps · rest 2-3 min

How to do it

Bar racked on the clavicles and front delts; elbow tips high to secure the bar; squat more upright than a back squat to thigh-parallel; brace and drive as one unit.

Common mistakes

Elbows dropping (bar slides forward), heels lifting, excessive forward lean

Muscles Worked

Other Exercises for the Same Muscle

Barbell Back Squat · Leg Press · Leg Extension (Standard) · Hack Squat