Front squat

Hamstrings - Glutes - Lumbar - Quadriceps

Start standing with your feet shoulder-width apart and your toes slightly pointed outward. Place the load, preferably a barbell, on the front of your shoulders, resting it near your clavicles and keeping your elbows high to create a solid platform with your deltoids. Make sure to keep your chest up, core engaged, and eyes facing forward. This is your starting position.
Then, begin the descent by simultaneously bending your hips and knees, as if you were going to sit on an invisible chair. During the descent, it is crucial to keep your torso as upright as possible and your elbows pointing forward to prevent the load from sliding down. Lower yourself in a controlled manner until your thighs are at least parallel to the floor, making sure your knees follow the direction of your toes.
Finally, drive forcefully through your heels to lift your entire body and return to the starting position, fully extending your hips and knees. Make sure not to let your elbows drop during the upward phase to maintain the stability of the load. That would be one repetition. Remember, it is essential to perform this exercise with a weight that allows you to keep your back straight and your torso upright at all times.

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