Legs
Front Squat
A squat variation with the bar racked in front, emphasizing the quads and core.
kg
| Level | Bodyweight multiple | Target 1RM |
|---|---|---|
| Beginner | ×0.6 | — |
| Novice | ×1 | — |
| Intermediate | ×1.25 | — |
| Advanced | ×1.8 | — |
| Elite | ×2.2 | — |
※ Approximate figures based on men. For women, adjust by roughly 0.6–0.7× for upper-body lifts and 0.7–0.8× for lower-body lifts.
Other Lifts