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If you're out there looking for bigger quads & stronger legs, learning how to properly do a barbell front squat could really help you get there. But here's the thing...there are some very specific form points and techniques you need to know about to make it effective. And in this quick video, I'm going to demonstrate the proper form along with giving you some set, rep, and routine recommendations to use this in your routine.

So sit back, learn how to properly do a barbell front squat, and you'll be on your way to getting bigger quads and stronger legs.

How To Properly Do A Barbell Front Squat - The Basics (0:32)

As the name suggests, with the front squat we're going to be loading the barbell on the front of our upper torso. And this is why front squats are particularly effective for building bigger quads. Because the front-loaded weight requires you to stabilize and engage more from your quads.

How To Properly Do A Front Squat- Form Tutorial (1:00)

Step 1: Starting position. You need to grasp your barbell firmly and lift it onto your shoulders in front of you and just below the top of your neck. Your legs should be shoulder-width apart.

Step 2: Choose your grip. The best option is to have your elbows up. The barbell will sit in the crux of your neck, and your hands will be palm side up, fingers loosely around the bar and your back straight.

Step 3: The alternative is to cross your arms just above the wrist and have your hands hold the bar in place. Your palms will be facing downwards. This option should only be used if your wrists do not flex enough for the best option.

Step 4: Now, take a deep breath and make sure your back and abs are tight. Slowly lower yourself down as though you are about to sit in a chair. Your thighs should become parallel to the floor. Focus on keeping your chest and elbows up.

Step 5: Now push through your heel and move back into a standing position. The barbell should never leave the crux of your neck.

Step 6: Focus on keeping your back straight. If you allow yourself to roll forwards, your back will round, and you will place a lot of strain on your back and wrists.

Step 7: Repeat steps 3-6 for the prescribed number of reps.

** Pro Tip #1: This is an excellent exercise for building strength in your quads, but you must stick to the proper form. Ideally, you should complete 12-20 reps with 2-3 sets. Keep the weight lighter than you use for your back squats. You must be mobile in your back before you can complete the front squat properly.

** Pro Tip #2: When you first undertake the front squat, keep the barbell relatively light; this will allow you to focus on correct form before you lift your maximum weight. Alternatively, use a power rack to help you get the weight into position.

** Pro Tip #3: Your elbows must stay up; this keeps the weight in the right place and prevents it from rolling forward; straining your body and putting everything out of line.

Enjoy!

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-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

**Disclaimer: This information on how to lose 30 pounds in a month for men is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.