#2: Front Squat

Why: Want bigger quads? Start Front Squatting! Similar to the Back Squat in that it recruits an extraordinary amount of muscle, the Front Squat is without a doubt one of the best lower body exercises of all time. The icing on the cake? It doesn’t force the shoulders into external rotation which may make it safer to perform for individuals with shoulder issues.

Execution: Resting the bar across the front of your shoulders, place each hand on the opposite shoulder and raise your elbows until they’re parallel with the ground. Stand with your feet a bit wider than shoulder width apart and slightly angle your toes outward. Keeping your chest tall, spine neutral, and weight distributed through your mid foot, send your butt back and down until your hip joint is parallel with your knee. Drive through the mid foot and return to the starting position. Repeat for the prescribed number of sets and repetitions.