Eccentryx / Exercise Atlas / legs
Front squat
Bar rests on shoulders, elbows high, torso tall.
Muscles
- Primary
- quads
- Supporting
- upper back, glutes
Mechanics
- Pattern
- squat
- Equipment
- barbell, rack
- Geometry
- 90° Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Quads load hard while the upper back fights to stay vertical.
- Progression
- Add small load when elbows stay high through the last rep.
- Regression
- Use goblet squat if wrist or rack position blocks setup.
Watch for
- Elbows dropping
- Turning the descent into a hinge
Substitutions
- Goblet squat
- Hack squat
- Leg press