1. Stand tall and strong with your feet placed about shoulder-width apart and a slight bend at the knee
2. Take a firm grip of the barbell and hold it closely in front of your shoulders with your palms facing forwards
3. Squat by bending at the knee until your legs reach a full squat (your hips drop below the knee line) all the while taking great care to control the barbell and keep your torso upright)
4. Once your knees hit a 90-degree angle, briefly pause before exhaling and driving back upwards at a controlled speed using your quadriceps and glutes while bringing your hips forward
The primary muscles used in Front Squats are the Glutes and Quads. The secondary muscles used are the Abs and Lower Back.