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Quadriceps Front Squats

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This is the most popular exercise to develop the upper leg. It works the thighs, the hamstrings and the glutes. The drawback to the squat is that the main development occurs in the early part of the rise and that it never truly works the highly important vastus medialis muscle
How to do:

1. Get in a comfortable upright stance with your feet shoulder width
apart. Your toes should be either pointed straight ahead or slightly
outward, never inward or knee strain will result).

2. Focus your vision straight ahead. Do not tilt your head
backwards or raise your eyes in your head as this will disrupt your
balance.

3. Place the barbell high in the chest, resting on the shoulders (not
the neck) and grip the bar comfortably with your hands slightly
wider than your shoulders. Be careful to keep your elbows high, or
cross your forearms to balance the weight.

4. Keeping your heels planted firmly on the floor, inhale and move
your butt back and downward. Do not start by bending the knees.

5. Continue downward, by bending the knees, but be careful not to
allow your knees to move forward. This will save you stress on
your knees.

6. When the thighs reach parallel, begin exhaling and return to the
starting position. There should be no sideways movement,
especially in the knee or hip area.

7. Squatting deeper than parallel to the floor will not damage your
knees as many lifters believe. Knee damage is a result of raising
your heels off the floor, not by lowering your butt to the floor. Be
aware, however, the deeper you squat the more you call your
hamstrings into play.

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