Legs
Front Squat
Greater quad emphasis with front-loaded bar.
Barbell
Avanzado
Alta Tensión Mecánica
Proper execution
- Adopt the starting position with core tension and control.
- Execute the concentric phase explosively but controlled (1-0-1-0 tempo).
- Maintain a 2-3 second eccentric phase to maximize mechanical tension.
- Work through full ROM without losing joint alignment.
- Rest 90-180s on compounds or 60-90s on isolation based on goal.
Muscles worked
Greater quad emphasis with front-loaded bar.
Common mistakes
- Dropping elbows
- Leaning forward
Proper execution
- Adopt the starting position with core tension and control.
- Execute the concentric phase explosively but controlled (1-0-1-0 tempo).
- Maintain a 2-3 second eccentric phase to maximize mechanical tension.
- Work through full ROM without losing joint alignment.
- Rest 90-180s on compounds or 60-90s on isolation based on goal.
Muscles worked
Greater quad emphasis with front-loaded bar.
Common mistakes
- Dropping elbows
- Leaning forward