MUSCLES ENGAGED Quadriceps The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently. Shoulders The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well. Equipment Used Barbell A barbell is a piece of exercise equipment used in weight training, weightlifting and powerlifting. Barbells range in length from 4 feet (1.2 m) to 8 feet (2.4 m) and vary in diameter. Exercise Instructions Step 1 start in a standing position with your feet shoulder width apart while holding the barbell in the front rack position. Step 2 Lower yourself into a front squat position making sure to keep your back upright, your elbows up and your eyes forward. Step 3 Stand back up, driving through your heel and press the bar up overhead once you have fully extended your hips and knees.