Squat
Front squat
The bar sits in front, so staying upright is the whole task and the quads take more of it than a back squat. Lighter loads for the same leg effort, which some people's lower backs prefer.
It is in 1 of the six splits, which is as good a signal as any that it earns its place. See which one matches your week.
Swap it for
Not lesser versions. What to do when the rack is busy, the gym has no cable station, or a joint objects to the first one.
- Goblet squatQuads, Glutes, Trunk
- Hack squatQuads, Glutes
Everything else that trains this pattern
- Back squatQuads, Glutes, Adductors
- Leg pressQuads, Glutes
Training is the easy half
You will not build anything on the wrong number of calories, and most people are eating a long way under the protein they think they are. Get your daily number, then have the week built to it — every recipe on the site is costed from gram weights, so the figures are checkable rather than rounded up to sound better.
This is not a form tutorial. There is no technique walkthrough here and no claim about the one correct way to move — a page cannot watch you lift. What it gives you is what the movement trains, how much of it to do, and what to do instead when the equipment is taken. If a movement is new to you, get someone qualified to watch your first few sessions. If you are under 18, pregnant, or managing an injury or medical condition, talk to someone qualified rather than a website.