Front Squat with Pulley Short Bar
Targets the quads, gluteus maximus with a controlled squat pattern; builds strength, control and mind-muscle connection.
LegsIntermediateStrengthSquat
At a glance
| Muscles worked | Primary: Quads, Gluteus maximus. Secondary: Core, Adductors |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Squat |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Attach a short bar to a low pulley and hold it at chest height with the elbows up.
- Set your feet shoulder-width apart and brace the core.
- Squat down keeping the chest tall and the bar close to the body.
- Drive through the whole foot to stand.
Equipment
- Cable Pulley
- Short bar
Coaching tips
Benefits
Targets the quads, gluteus maximus with a controlled squat pattern; builds strength, control and mind-muscle connection.
Common mistakes
Letting the knees cave in or the chest drop forward.
Make it harder
Add load or a pause at the bottom.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 20 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.