It works your thighs, glutes (buttocks), and stomach muscles.

This squat also makes your grip stronger because of how you hold the bar.

It helps you become more stable and flexible.

It's good for building strength for heavier squats and Olympic lifts like the clean and jerk.

This exercise is best for people who already have some experience with weightlifting.

It helps build a strong base for more advanced exercises.

If you want to get stronger or improve your sports performance, try this squat.

It makes your quadriceps (the front of your thighs) much stronger. This is because the exercise focuses on these muscles, helping them grow and become more powerful.

It improves your core strength and balance. Holding the bar in the front rack position forces your core muscles to work hard to keep you upright and steady.

It helps you move better. This exercise improves the flexibility in your hips and ankles, which is important for many activities and prevents injuries.

It's great training for Olympic lifts. The clean grip front squat gets you used to holding the weight in the correct position for Olympic lifts like the clean and jerk.

It strengthens your grip. Because you're holding the barbell in a specific way, your forearms and hands get a good workout, improving your grip strength.

Grab the bar: Hold the barbell with your hands a bit wider than your shoulders. Your palms should face you.

Elbows up: Raise your elbows high, making a shelf for the bar to rest on your shoulders. This keeps the bar stable.

Lift it up: Stand up straight, lifting the bar off the rack. Take a step back so you have enough room.

Feet placement: Stand with your feet about shoulder-width apart, pointing your toes slightly outwards. This gives you a good base.

Go down: Bend your knees and hips, going down into a squat. Keep your chest up and your elbows high. Imagine you're sitting in a chair.

Push up: Push through your heels to stand back up. Keep your core tight throughout the whole movement.

Important tip: Keep your tummy muscles tight the whole time. This helps you balance and stay steady.

This lets you work different muscles and make your workouts better.

Regular Barbell Front Squat: The bar sits on your shoulders in front. This works your quads (thigh muscles) a lot and helps with your core strength and balance. It's good for better posture too.

Barbell Full Squat: You go lower in this squat. This means your glutes (butt muscles) and hamstrings (back of your thighs) get a better workout. It builds strong legs and makes you more flexible.

Barbell Jefferson Squat: This is a different kind of squat. It's good for your lower body and helps you move better and keep your balance. It's often easier on your back than other squats.

Each type of squat has its own advantages. You can choose the one that's best for your fitness goals.

Try different squats to see which ones you like and which ones help you reach your goals.

• Barbell Front Squats: This is like the clean grip version, but easier on the hands. It's excellent for building strong legs and a steady core. It helps you learn good squatting technique, which is useful for other exercises.

• Barbell Jefferson Squats: This squat is gentler on your back. It's still great for leg muscles, but it also improves your balance and flexibility. It's a good choice if you have back problems or are new to squats.

• Barbell Clean and Press: This exercise works your whole body. You lift the bar up to your shoulders (like a clean) and then push it overhead (like a press). This builds strength in your legs, shoulders, and core, making you stronger overall.

These exercises offer variety in your workouts, hitting different muscles and improving different skills. Experiment to find what you enjoy and what works best for your body!

Stand up straight: Avoid leaning forward. Leaning puts too much pressure on your back and can cause injury. Keep your chest up and your back straight.

Go down low enough: Squat until your thighs are at least parallel to the ground, or even lower if you can. This makes the exercise work your leg muscles properly.

Tighten your tummy muscles: Keep your core (your stomach muscles) strong and tight throughout the whole movement. This will help you stay stable and prevent injuries.

Start with a light weight: Don't try to lift too much weight right away. Learn the correct form first, then gradually increase the weight as you get stronger.

It works your quads, hamstrings, and glutes, the big muscles in your legs. This helps you jump higher, run faster, and be stronger overall.

This exercise also makes your core stronger.

Your core muscles are in your stomach and back. They help keep your body stable and balanced when you lift weights. A strong core helps prevent injuries and makes other exercises easier.

It improves your lifting ability in general.

Because it works so many muscles at once, the front squat makes you a better lifter. It helps you lift heavier weights in other exercises, like deadlifts and overhead presses.

Remember to do it correctly to avoid hurting yourself.

Watch videos and ask someone who knows how to do the exercise to show you the right way. This will help you avoid injuries and get the most out of your workout.

Start slowly and gradually increase the weight.

Don't try to lift too much weight too soon. Start with a weight that feels comfortable, and slowly add more weight as you get stronger. This helps prevent injuries and allows you to build strength safely.