Squats for the Buns, Hips and Thighs

A front barbell squat is the same as other squat variations except for the placement of the weight. In a front squat, the barbell rests on the front of the shoulders, held in place by crossing the arms over the bar. By moving the weight in front of you instead of behind you, you change your center of gravity and, thus, change the focus of the exercise to the quads. Because of how you're holding the weight, you'll need to use a lighter weight for this version than the tradtional barbell squat. Here's how to do it:

1. Stand with feet hip- or shoulder-width apart.
2. Place the barbell on the front of the shoulders and cross the arms over the bar to hold it in place.
3. Bend the knees and lower into a squat. Because of how you're holding the weight, your torso will remain vertical and you may not be able to squat down as low, so take care not to compromise your balance.
4. Contract the glutes and legs slowly stand back up without locking the knees and repeat for 1-3 sets of 10-16 repetitions.
6. Always keep the knees in line with the toes!