前蹲舉 Front Squat
股四頭 Quads 需要經驗 Experience needed
研究排名 Research Rankings
舉重爆發力 Lift Power
#2
力量 Strength
前蹲1RM與舉重成績呈強相關（略弱於翻舉），是關鍵下肢肌力基礎。 Front squat 1RM correlates strongly with weightlifting performance (slightly below clean), serving as a key lower-limb strength base.
借力風險 Compensation Risk
moderate moderate
軀幹前傾或手肘下沉 Trunk lean forward or elbows dropping
新手建議 Beginner Tips
強調上背挺直與手肘上抬 Keep the upper back tall and elbows high