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Lesson 01 · Expert
Front squat
Form cues
- Create a stable front-rack position.
- Breathe and brace before each descent.
- Keep pressure balanced through the full foot.
Common mistakes
- Elbows dropping in the bottom.
- Losing brace before the ascent.
- Shifting pressure into the toes.
Expert adjustment
Scaling: use a goblet squat, safety-bar squat, or a reduced range while rebuilding position. Progression: add a pause or tempo before increasing load.
Captions included with approved video
Transcript preview
A full time-coded transcript will publish with the approved demonstration video. Until then, use the written form cues and adjustment above.
Voiceover cues
- Set a strong front rack and take a full breath before you descend.
- Stay balanced through your whole foot as you sit between your hips.
- Drive up with your chest tall and elbows active.