In tennis conditioning the Front Squat is being used to develop the musculature of the lower body (legs). Regular and proper execution of the exercise will enhance the player’s athletic capabilities and aid in injury prevention. Therefore, having strong lower body musculature is desirable. The video and detailed exercise description below will inform you on how to perform this exercise safely with good form. 

 Video

Description

Stance: Feet are shoulder-width apart, toes pointing outwards 10 – 20˚

Grip: Handover grip, palms facing down; hands are just outside shoulders

  1. From a rack, place barbell so that barbell is centered and lying on top of the chest while hands grip the bar outside the shoulders, elbows facing forward horizontally to stabilize.
  2. Bend knees to 90˚, lean butt back, and maintain knees inside the shoulders (knees should point same direction as feet throughout movement).
  3. Keep back straight by keeping the head up, pushing chest out and shoulder blades back.
  4. Now, keep the weight on the heels and push gradually vertical through the heels by extending knees and hips until legs are straight.
Targeted Musculature
  • Quadriceps
  • Hamstring
  • Gluteals
Common Errors
  • Weight is on the toes instead of the heels (flat footed)
  • Elbows remain to low, pointing to the ground
  • The back remains convexly curved – no straight line

Recommended Exercises

This section provides exercises that can be used to improve the athlete’s performance potential.

Triceps Flexibility

  • Hang Clean
  • 2 Racquet Serves
  • Overhead Triceps

Quadriceps Flexibility

  • Buttocks Kicks
  • Knee Extension
  • Side-Lying Quad

Hamstring Flexibility

Gluteal Flexibility

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