Technique
- Start by holding a weight in one hand at shoulder height, close to your body.
- Stand with your feet shoulder-width apart or slightly wider, toes pointed slightly outward.
- Lower your body into a squat position by bending at your knees and hips, keeping your chest up.
- Push through your heels to return to a standing position.
Form tips
- Keep your chest lifted and your back straight as you squat down.
- Control the descent and ascent of the squat, avoiding bouncing at the bottom.
Logging: Weight used on one side. Repetitions done on one side.
Muscles
Strength
Primary
- Glutes
- Hamstrings
- Quadriceps
Secondary
- Hip adductors
- Pelvis
Individual muscles
Individual muscles
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
Equipment
Appears in
Other disciplines
Progressions
One-arm clean, squat and press
Intermediate
Variations
Single dumbbell front squat
Novice
View Similar Exercises
View Similar Exercises
Goblet cyclist squat
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Weighted slanted quarter pistol squat
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Barbell front squat
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Double kettlebell front squat
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Single-leg seated leg press
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