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Front Squat

by Keli Roberts

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These lower body conditioning drills use a weighted bar. If you don't have one, you could try a dowel or a broom. Start by bringing the bar up to your chest. Perform a squat, sit back and down into it, getting your hips about level with your knees, and press back up. Repeat that a couple of times. Do a set of 8 to 12 repetitions. As a progression, turn side on so you can see this from a different angle. Do a dynamic overhead press. So as you squat down, press up and then come back in. Now, as you do this you want to make sure that as you're in this downward position, you're really bracing and holding with your abs. As our final progression, perform an overhead squat. Start with the bar overhead and then perform the squat by sitting back and coming back up. Make sure your heels always stay in contact with the floor. That's really critical for this exercise.

About the Presenter

Keli Roberts

Keli Roberts IDEA Author/Presenter

Keli Roberts?is a specialized tier-three personal trainer at Equinox in Pasadena, California. She is a master trainer for Schwinn® Cycling and Gliding?, a Kettlebell® Concepts-sponsored athlete and is on the BOSU® development team. Keli is also known for her award-winning videos, books and training seminars. She is a spokesperson for ACE, a 2007 inductee to the National Fitness Hall of Fame and was awarded the 2003 IDEA Fitness Instructor of the Year Award.