LEGS (QUADS) - Front Squats On Smith Machine

LEGS (QUADS) - Front Squats

The Front Squat is a Squat variation which has the barbell rest on your front shoulders unlike the traditional squats where the bar rests on your upper-back.
From rack with barbell upper chest height, position bar on front of shoulders. Cross arms and place hands on top of barbell with upper arms parallel to floor. Take out bar from the stand. Position your feet at around shoulder width apart with your toes pointing out at around 30 degrees. Keeping your eyes facing forwards, back straight and feet planted firmly on the floor, inhale and slowly squat down until your thighs are around parallel to the floor. Push through the heels, exhale and extend your legs back to the starting position.
Always push up through your heels. Knees should point same direction as feet throughout movement. Don't lean forward. This happens when your hips move up faster than your shoulders. Don't point your knees in or out when you're lowering or pushing the weight. This puts unnecessary strain on the knee joints.

Keep training.
Dr Saranjeet Singh
(Sports Medicine Specialist)