Exercise profile
Best forStrengthMuscle growth
Effectiveness★★★★☆ 4/5
EquipmentBarbell, Rack
Also worksGlutes, Core, Front delts
Recommended3-5 sets x 4-8 reps, rest 2-3 min
Who it suits Age15+ BMIAny SexAny HeightAny WaistAny
Axial-loaded; squat in a rack so you can bail the bar forward safely.
- Purpose
- Quad-focused squat that demands and trains an upright torso.
- Setup
- Bar on the front delts, fingers under it, elbows up high.
- Common mistakes
- Elbows dropping so the bar rolls forward off the shoulders.
- Easier
- Use a goblet squat to learn the upright position.
- Harder
- Add load or add a pause in the bottom.
- Safety
- Squat in a rack so you can bail the bar forward safely.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s