Front Squat

1
Front Squat
Primary Areas Worked Legs (with emphasis on
quadriceps) Balance. Starting Position Bring
your arms up under the bar, keeping the Elbows
high. Cross your arms and grasp the bar with
your hands. Stance should be slightly wider Than
shoulder width. Movement Bend at the knees
until your thighs are just below Parallel.
Throughout this motion keep the back straight
and bar always under control. Also always Keep
head up. Push yourself back up to
starting Position. Do this exercise slowly and
under control, Making sure to keep the back
always straight. PLESE READ HOW TO SQUAT
BEFORE ATTEMPTING THIS EXERCISE.
2
Barbell Squat
Primary Areas Worked Legs, Explosive Power for
entire lower body. Starting Position Barbell
resting on back of Shoulders, hold onto bar until
balanced. Movement Keeping head up and back
straight bend your knees and lower yourself
until thighs are just LOWER than parallel to
the floor. From this point push yourself back up
to starting position.
PLEASE READ HOW TO SQUAT BEFORE ATTEMPTING
THIS EXERCISE
3
Dumbbell Squat
Primary Areas Worked Legs, explosive power, full
lower body Strength. Starting Position Holding
a dumbbell in each hand, stand with a straight
back, shoulders rolled back, feet slightly wider
than shoulder width apart. Movement Keeping
your head up and back straight, bend your knees
and lower yourself so thighs are just lower than
parallel to the floor. From this point, push
yourself back to starting position. PLEASE READ
HOW TO SQUAT BEFORE ATTEMPTING THIS EXERCISE
4
Squats on wobble board(medicine ball overhead)
Primary Areas Worked Balance, core strength
stability. Lower body strength. Upper body
strength. Starting Position Standing on a
wobble/rocker board holding a medicine ball
straight over your head. Movement While keeping
the medicine ball directly over your head squat
down as far as possible without losing your
balance. Trick to this exercise Is to keep the
head looking straight. This exercise will
force you to learn how to squat while keeping a
straight back
5
Squats on rocker board (two feet)
Primary Areas Worked Balance, Proprioception,
core stability and strength. Secondary
Areas Legs Starting Position Standing with two
feet on a rocker board. Position feet
approximately shoulder width apart. Movement Squ
at down as far as possible making sure
heels never leave the board. Change the board
from moving front to back, and side to side.

6
Squats on rocker board (on foot)

• Primary Areas Worked
• Balance, Proprioception, Core Strength and
  Stability
• Secondary Areas
• Legs
• Starting Position
• Stand with one foot in the middle of the
  rocker/wobble board.
• Movement
• Perform a squat with one leg- never allowing the
  heel of your foot to leave the board. Squat down
  as far as possible. Remember to change the board
  from moving front to back, to side to side.

7
Dumbbell Lunges
Primary Areas Worked Legs, Explosive power, full
lower body Strength. Starting Position Stand
with a straight back, shoulders rolled Back,
holding a dumbbell in each hand. Movement Keepin
g your head up, back straight, and Chest thrust
out, take a step forward, bend Your knees, and
bring the trailing leg to the Ground. Push
yourself back up to starting Position. Repeat
with other leg. NOTE This exercise can also be
done stepping BACKWARDS instead of
forwards. Backwards works more gluts, forward
works More front to thigh.
8
Barbell Lunges
Primary Areas Worked Legs, explosive power, full
lower body Strength. Starting Position/ Holding
barbell across the back of your Shoulders, back
straight, and chest Thrust out. Movement
Keeping your head up, back straight, and chest
thrust out, take a step forward, bend your knees,
and bring the trailing leg to the ground. Push
yourself back up to starting position. Repeat
with other leg. NOTE This exercise can also be
done stepping BACKWARDS instead of
forwards. Backwards works more gluts, forward
works More front to thigh.