‹ All exercises Master Trainer 101

Squat · Lower Body

Front Squat

Coaching cues

Bar in clean front rack, elbows high & parallel to floor
Upright torso; vertical spine throughout
Knees track over toes; sit between hips
Drive elbows up out of the bottom

▷ Watch proper form

Common faults 3

Elbows drop, chest collapses

Elbows drop forward causing the bar to roll off the shoulders.

Overactive muscles

Pec majorPec minorLatissimus dorsiTeres major

Corrective work

Foam RollPectorals↗Foam RollLats↗Foam RollThoracic spine↗StretchDoorway pec stretch↗StretchLat stretch (kneeling overhead)↗

Knee valgus on drive

Knees collapse inward as the lifter stands up.

Overactive muscles

AdductorsTFLVastus lateralis

Corrective work

Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗

Forward trunk lean

Cannot maintain upright torso; squat looks like a low-bar back squat.

Overactive muscles

SoleusGastrocnemiusHip flexors

Corrective work

Foam RollCalves↗StretchSoleus wall stretch↗StretchCouch stretch↗

More Squat movements

Bulgarian Split Squat