Cluster Exercise Guide
Exercise Profile
- Target
- Thighs
- Equipment
- Barbell
- Body Part
- Weightlifting
- Primary Muscle
- Thighs
- Secondary Muscles
- Hamstrings, Glutes, Core
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Cluster Lift, Cluster Front Squat
How to: Cluster
- Start with the barbell positioned at your chest, with elbows pointed forward.
- Stand with your feet shoulder-width apart.
- Squat down by bending your knees while keeping your chest up and back straight.
- Press through your heels to return to the standing position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Rounding the back during the lift.
- Not fully extending the legs.
- Dropping the bar too quickly.
Modifications
- Use lighter weights to focus on form.
- Perform the exercise without weights until comfortable.
Tips
- Engage your core throughout the lift.
- Maintain a neutral spine to avoid injury.
- Focus on form over weight to build strength safely.
Cluster Alternatives
Tags
weightlifting
strength
upper thighs
hamstrings
core
barbell