How to Replace a Back Squat With a Front Squat

Squatting is an essential movement for strengthening your lower body. The most popular type of squat exercise is the back squat, which requires you place a barbell on your upper back. This positioning, which is dangerous, forces you to externally rotate your shoulders so you can grip the bar. Overtime, it can cause severe damage to your rotator cuff muscles. A safer alternative to the back squat is the front squat. Instead of putting the bar on your back, your place it on your front shoulders, which means you won't have to externally rotate your shoulders.

Instructions

Barbell Front Squat

1

Warm up your thigh and hip muscles by lunging forward with each leg for 20 to 25 steps. Do two sets of these walking lunges to bring more blood to your thigh and hip muscles, including your quadriceps, hamstrings and gluteus maximus.

2

Grip a barbell and place it on the squatting rack. Place the desired number of weight plates on each side of the barbell and secure the weights with a safety lock. Do three to five working sets of front squats. Start with lighter weights and increase the resistance as you start new sets. Your final set should include the maximum amount of weight. Do 15 reps for your first set, 12 for your second, 10 for your third, 8 for your fourth and 6 for your final.

3

Put your front shoulders under the bar and cross your arms across your upper chest with your arms bent. Grip the barbell with each hand in an overhanded grip. Your hands should be in front of your shoulders, where the barbell is resting.

4

Lift the barbell off the squatting rack and take a few steps back. Stand with your body upright, back flat and feet a little more than shoulder-width distance apart with your toes pointing out just slightly.

5

Squat down by bending your hips and knees until your thighs are parallel to the ground. Never rise up on your toes during this motion. Rather, try to keep your feet flat on the ground.

6

Return to the standing position by extending your hips and knees. Don't lock out your knees at the top of the motion as this will cause excessive stress to your knee joints.