Front Squats are similar to Back Squats, however the barbell is placed across the front side of your shoulders instead of your upper back.
This shifts the centre of mass forward, which allows for a more upright posture, making it a spine-friendly lift. It also shifts some of the work from your glutes to your quads, making this one of the most effective quad strength and size builders.
Step 1: Take a deep breath in, tighten your core and pull your shoulder blades down and back.
Step 2: Sit your hips back, bend your knees and push your knees out to lower into the Squat. Keep your chest and elbows up throughout the rep.
Step 3: Continue bending your hips and knees under your thighs are approximately parallel the ground.