Front squats

Strengthen your leg, glute, and back muscles with a controlled squat variation.

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Preparation

You pull the handlebar through the loop and position the sled so that the bar is just above your chest in a deep squat.

Starting Position

You stand with your feet hip-width apart, facing the wall, and position the grip bar slightly below your shoulders at chest level. Align your elbows forward and cross your hands over the bar.

Execution

Now you push yourself up with powerful use of your legs, while your center of gravity shifts slightly forward. Your back remains straight and tense.

Variants

The foot position can be shifted slightly forward or backward.

Muscles Used

Legs

Glutes / Back

Tip

Use a low stool (approximately 30 cm in height) to comfortably get into the seated starting position under the handlebar.

Please note

The squat is a technically demanding exercise. We recommend learning it with light resistance.

What makes this exercise particularly effective?

The squat is one of the most effective basic exercises. It simultaneously engages large muscle groups such as the quadriceps, gluteal muscles, hamstrings, and core. This interaction creates holistic strengthening of the body. Additionally, the front squat replicates a natural movement pattern – sitting down and standing up – making it highly functional for everyday life and sports. Thanks to the easy load control on the EISENHORN strength training station, this exercise can be individually adjusted and performed safely.

What effect does the exercise achieve?

Comprehensive leg strengthening: Strengthens the thighs and glutes for more power and agility, supporting overall muscle building.
Core stability: Trains the core muscles and spine, improving posture and body tension.
Functional fitness: Enhances flexibility, coordination, and strength transfer to everyday movements.
Progressive development: The EISENHORN strenght station allows precise, long-term load progression for gradual improvement.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. The squat is an integral part of the Big 5 and serves as the foundation for effective full body workouts. It promotes:

Lower-body power: As a foundational exercise, it supports the development of strength and stability for all other Big 5 movements.
Functional stability: Strong legs and a stable core are essential for athletic performance.
Sustainable progression: The quick weight adjustment on the EISENHORN fitness station makes the squat a safe and scalable exercise suitable for every level.