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Primary
Secondary
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 5 | 3-5 | 3-5 min |
| Hypertrophy | 4 | 8-12 | 60-90s |
| Endurance | 3 | 15-20 | 30-45s |
| Fat Loss | 3 | 12-15 | 45-60s |
Add Front Squat to your workout. FitCommit tracks sets, reps, and calories burned.
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5
cal/min light
8
cal/min moderate
12
cal/min vigorous
Easier dumbbell alternative
Bar in crook of elbows
Specialty bar, easier on wrists
Yes. Front Squat burns approximately 8 calories per minute at moderate intensity. Combined with a calorie deficit, regular training supports fat loss while preserving muscle.
The most common mistakes include elbows dropping forward and leaning forward excessively. Focus on controlled form with appropriate weight to avoid injury.
Weight selection depends on your goal. For strength, use a weight that challenges you for 3-5 reps. For hypertrophy, choose a weight allowing 8-12 controlled reps with 1-2 reps in reserve.
Good alternatives include Goblet Squat, Zercher Squat, Safety Bar Squat. Each variation shifts the emphasis slightly while targeting similar muscle groups.
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