Tip: Reverse 21s – Front Squat

If this doesn't build your quads, nothing will. Do 7 full reps, 7 bottom-half partials, then 7 top-half partials without racking the bar.

This is a great way to blast your legs with relatively lighter weights, which is helpful because many people struggle to hold heavy weights on front squats without dumping the bar. It also means you can fry your quads with less stress on the lower back.

  1. Pick a weight that you could front squat for 15 reps and start with 7 full reps.
  2. Then do 7 bottom-half partials where you start from the bottom position and come halfway back up.
  3. Lastly, finish up with 7 half squats (you know, what most guys do for normal squats).