The squat targets the quads, glutes, hamstrings, core and back in a stable position, allowing you to shift a lot of weight. This creates such a good overall training response that even muscles not directly involved in the lift can make size gains.

Graeme Marsh, personal trainer and director of Aegis Training, explains the best way to perform the front squat…

• ‘Avoid rounding your lower back. Include back extension exercises in your programme to improve lower-back stability.’

• ‘Keep your chest up, otherwise your weight will be forced forwards, causing poor technique.’

• ‘Look up and forwards to drive out of the bottom of the exercise. If you allow your head to drop your spine will do so as well.’

• ‘Drive your knees forwards and out on the way down to create space for the hips to drop into.

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World's best muscle-building moves 2