Exercises / Squat (knee dominant)
Front squat
Squat (knee dominant) Barbell Complexity 4/5
First year postpartum, Osteoporosis or low bone density, Patellofemoral pain. The generator automatically excludes this movement for those clients.
Working position
Setup
Bar racked across the front deltoids, elbows high, feet shoulder width.
Execution
Squat between the hips keeping the elbows up, then stand.
Coaching cues
- Elbows stay high or the bar rolls forward
- Chest tall through the whole rep
- Brace before you descend
Common fault
Elbows drop and the bar slides off the shoulders
Fix: Reduce the load and rehearse the rack position, or regress to a goblet squat.
Muscles trained
Primary: Gluteus maximus (glutes)Rectus femoris (quad)
Secondary: Erector spinae (spinal erectors)Vastus lateralis (outer quad)
Regression and progression
Easier: Goblet squat
Harder: No harder variation recorded.
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.