Know Why You Need to Add the Front Squats to Your Workout Routine

6 Essential Squat Exercises for Building Lower Body Strength Reading Know Why You Need to Add the Front Squats to Your Workout Routine 20 minutes Next Exercises To Strengthen Your Upper And Lower Back Muscles?

By Burpee Girl Sep 13, 2023

What Exactly Front Squat is?

If you’re like most people, when you think of squats, you probably think of the traditional back squat. However, the front squat is a different animal entirely and comes with a host of benefits that make it well worth adding to your routine.

For starters, front squats place more emphasis on the quads, which can be beneficial if you’re looking to increase lower body strength and size. Additionally, front squats require more core stability than back squats, so they can help improve your overall posture and prevent lower back pain.

Last but not least, front squats are simply easier on your knees than back squats, making them a better choice for those with joint issues.

So if you’re looking to add a new challenge to your lower body workouts, give front squats a try. You just might be surprised at the results!

What are the Benefits of Front Squats?

If you’re not regularly incorporating front squats into your workout routine, you may be missing out on some serious benefits. This article will detail some of the advantages of front squats so that you can make an informed decision about whether or not to add them to your next workout.

Improved squatting technique: Front squats help improve squatting technique by placing less stress on the lower back and forcing you to maintain a more upright torso position.
Increased muscle activation: Front squats engage a wider range of muscles than back squats, including the quads, glutes, hamstrings, calves, and core.
Better core strength and stability: The front squat puts more emphasis on core strength and stability than back squats, which can help improve posture and reduce the risk of injury.
Improved hip mobility: The front squat requires greater hip mobility than the back squat, which can help increase flexibility and reduce the risk of injury.
Increased lower body strength: Front squats can help increase lower body strength, particularly in the quads and glutes.
Improved balance and coordination: Because front squats require greater balance and coordination than back squats, they can help improve these skills over time.
Reduced risk of knee injury: Front squats may put less stress on the knees than back squats, making them a safer exercise for those with knee issues.
Greater overall muscle development: Because front squats engage a wider range of muscles, they can lead to greater overall muscle development and improved athletic performance.
Improved core strength: Since the weight is positioned in front of your body, your core muscles have to work harder to keep your torso upright and maintain proper form. This can lead to increased core strength and stability.
Increased ankle flexibility: Front squats require you to keep your heels on the ground, which can help to stretch and strengthen the muscles and tendons in your ankles.
Improved posture: Front squats promote good posture by forcing you to keep your torso upright and your shoulders back. This can help to reduce back pain and improve overall spinal health.
Increased calorie burn: Because front squats engage so many muscles, they can be a great way to burn calories and increase your overall metabolism.
Better overall athleticism: Front squats can improve your overall athleticism by increasing your strength, power, mobility, and stability. This can translate to better performance in other sports and activities.

It's important to note that the benefits of front squats may vary depending on factors such as your individual fitness level, training goals, and any pre-existing injuries or conditions. As with any exercise, it's always best to consult with a qualified fitness professional before incorporating front squats into your routine.

What Muscles Worked During a Front Squat?

The front squat is a compound exercise that involves several muscle groups. The primary muscles worked during a front squat include:

Quadriceps: The front squat targets the quadriceps muscles in the thighs, including the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.
Glutes: The glutes, or the muscles in the buttocks, are also heavily recruited during front squats. They work together with the quads to help extend the hips and stabilize the body during the movement.
Hamstrings: Although the hamstrings are not the primary muscles worked during front squats, they are still activated to some degree. They help to assist in hip extension and knee flexion during the exercise.
Calves: The calf muscles are also involved during front squats, particularly during the ascent portion of the movement.
Core: Core muscles, including the rectus abdominis, obliques, and erector spinae, are heavily engaged to maintain proper form and stability during the exercise.
Upper back and shoulders: The upper back and shoulder muscles, including the trapezius, rhomboids, and deltoids, work to stabilize the barbell in the front rack position and help to keep the torso upright during the squat.

Techniques for Performing a Front Squat

When it comes to squatting, most people focus on traditional back squats. However, front squats offer several benefits that make them well worth adding to your workout routine. Here are some techniques for performing a front squat:

Start by standing with your feet shoulder-width apart and your toes turned out slightly.
Place a barbell across the front of your shoulders, gripping it with both hands.
Keeping your core engaged, send your hips back and begin to lower yourself down into a squatting position.
Once your thighs are parallel to the ground, drive through your heels to return to the starting position.
Repeat for 8-12 reps before taking a brief rest break and then repeating for 2-3 more sets.

Variations of the Front Squat

Most people are familiar with the traditional back squat, but the front squat is a great variation that offers several benefits. The front squat is a compound exercise that works multiple muscle groups, including the quads, hamstrings, glutes, and core.

One of the key benefits of the front squat is that it forces you to keep your torso upright. This is because the weight is placed in front of your body, which creates a natural tendency to lean forward. This upright position engages your core muscles more than a back squat does, making it an excellent exercise for developing abdominal strength.

Another benefit of the front squat is that it puts less stress on your knees and lower back than a back squat does. This is because the majority of the weight is concentrated in your upper body, rather than your lower body. This makes the front squat ideal for people who have knee or lower back pain.

If you're looking to add some variety to your workout routine, or if you want to focus on developing strength in your quads, hamstrings, and glutes, then front squats are a great option!

How to Do a Front Squat Without a Barbell

If you're interested in improving your strength and getting better results from your workouts, then you need to start incorporating front squats into your routine. However, you may be wondering how to do a front squat without a barbell.

There are a few different ways that you can perform a front squat without using a barbell. One option is to use dumbbells. Another option is to use a kettlebell. And finally, you can also use resistance bands.

Let's Take a Closer Look at Each Front Squat Variation:

Barbell Front Squat

The barbell front squat is an exercise in which the barbell is placed on the front of the shoulders instead of the back, as in a traditional back squat. This exercise requires a different technique and engages different muscle groups than a back squat.

How to perform Barbell Front Squat

Begin by setting up a barbell on a squat rack at shoulder height.
Step underneath the bar and position it across the front of your shoulders, resting on your clavicles and the front of your deltoids.
Take a step back and position your feet shoulder-width apart, with your toes pointing slightly outward.
Brace your core and descend into a squat, keeping your back straight and your chest up.
Lower your hips until your thighs are parallel to the ground, or as low as you can go while maintaining good form.
Drive through your heels to stand back up to the starting position.

Tips to Perform a Barbell Front Squat:

Start with an appropriate weight: It's important to choose a weight that is appropriate for your strength level. You should be able to perform the squat with proper form and without excessive strain.
Grip the bar correctly: Place your hands on the bar with your elbows pointing forward and your fingers wrapped around the bar. You can use a clean grip or a cross-arm grip, whichever feels most comfortable for you.
Keep your core tight: As with any squat, it's important to keep your core muscles engaged throughout the movement. This will help you maintain proper form and prevent injury.
Keep your chest up and your shoulders back: Maintaining proper posture is key to performing a successful front squat. Keep your chest up and your shoulders back to help support the weight of the barbell.
Descend slowly: Lower yourself into the squat position slowly and with control. Keep your weight on your heels and your knees tracking over your toes.
Push up with your legs: Use your leg muscles to push yourself back up to a standing position. Make sure to keep your core tight and your chest up throughout the movement.
Practice proper breathing: Breathe in as you lower yourself into the squat position, and breathe out as you push up. This will help you maintain focus and control throughout the exercise.
Start with a shallow range of motion: If you're new to front squats, start with a shallow range of motion and gradually increase your depth as you become more comfortable with the movement.

Goblet Front Squat

Goblet front squats are a variation of the front squat exercise that uses a dumbbell, kettlebell, or other weight held at chest level. To perform a goblet front squat:

How to Perform Goblet Front Squat

Hold a kettlebell or dumbbell with both hands, with the weight in front of your chest and your elbows pointing forward.
Step back and position your feet shoulder-width apart, with your toes pointing slightly outward.
Brace your core and descend into a squat, keeping your back straight and your chest up.
Lower your hips until your thighs are parallel to the ground, or as low as you can go while maintaining good form.
Drive through your heels to stand back up to the starting position.

Tips for Performing Goblet Front Squats:

Start with a lighter weight: Goblet front squats require good form and stability, so it's important to start with a lighter weight to ensure proper technique before adding more resistance.
Hold the weight close to your chest: Hold the weight with both hands close to your chest, with your elbows pointing down. This will help you maintain an upright torso and prevent the weight from pulling you forward.
Keep your feet shoulder-width apart: Stand with your feet shoulder-width apart, with your toes pointing slightly outward. This will help you maintain proper balance and stability during the squat.
Brace your core: Engage your core muscles by pulling your belly button in towards your spine. This will help stabilize your torso and protect your lower back.
Lower your body until your thighs are parallel to the ground: Lower your body down into a squat, making sure to keep your chest up and your knees tracking over your toes. Stop when your thighs are parallel to the ground.
Drive through your heels to stand up: Push through your heels and drive your hips forward to stand back up to the starting position.
Repeat for desired reps and sets: Perform the goblet front squat for the desired number of reps and sets, making sure to maintain proper form and technique throughout the exercise.

Zercher Front Squat

Zercher front squats are a variation of the front squat exercise where the barbell is held in the crook of the elbows, rather than being supported on the shoulders. The name "Zercher" comes from the American strongman Ed Zercher, who used this method to train his legs and lower back.

How to do Zercher Front Squat

Start by setting up a barbell at waist height in a squat rack.
Stand facing the rack and loop your arms under the bar, positioning it across your forearms.
Step back and position your feet shoulder-width apart, with your toes pointing slightly outward.
Brace your core and descend into a squat, keeping your back straight and your chest up.
Lower your hips until your thighs are parallel to the ground, or as low as you can go while maintaining good form.
Drive through your heels to stand back up to the starting position.

Tips for Performing the Zercher Front Squat:

Start with light weight: Since the Zercher Front Squat places the barbell in a different position than other types of squats, it may take some time to get used to the feeling. Start with a lighter weight to get the technique right before moving up in weight.
Use a towel or pad: The Zercher Front Squat can be uncomfortable on the arms due to the position of the barbell. To help alleviate this discomfort, you can wrap a towel or use a pad around the barbell.
Keep your elbows up: To hold the barbell in the Zercher position, you will need to keep your elbows up high. This will help to distribute the weight evenly and avoid excessive strain on any one area.
Focus on maintaining good posture: With the barbell in the Zercher position, it can be tempting to hunch over to protect your arms. However, it is important to maintain good posture throughout the movement, with your chest up and your back straight.
Engage your core: The Zercher Front Squat is a great exercise for building core strength, but only if you engage your core muscles throughout the movement. This will help to stabilize your body and prevent any excessive swaying or leaning.
Take it slow: The Zercher Front Squat can be a challenging exercise, so it's important to take your time and focus on proper technique. Don't rush through the movement, and be sure to lower the weight under control to avoid injury.

Resistance Band Front Squats

Resistance band front squats are a variation of the front squat exercise that incorporates resistance bands. In this exercise, the resistance bands are wrapped around the barbell and anchored to a stable object on either side of you, such as a squat rack or post. The bands add an extra element of resistance throughout the entire range of motion of the exercise, making it more challenging and effective for building strength and muscle.

How to do Resistance Band Front Squats?

Begin by stepping on a resistance band with your feet shoulder-width apart. Hold the other end of the band with your hands, crossing your arms in front of your chest.
Pull the band up so that it rests on the front of your shoulders, just like a barbell would in a front squat. Keep your elbows high and your chest up.
Brace your core and begin to lower your hips down and back, as if sitting into a chair. Keep your weight over your heels and your knees tracking in line with your toes.
Lower down until your thighs are parallel to the ground or slightly lower, making sure to maintain good form and control.
Drive through your heels and stand back up to the starting position, squeezing your glutes at the top of the movement.
Repeat for your desired number of repetitions.

Tips for Performing Resistance Band Front Squats:

Choose a resistance band that provides enough tension to challenge your muscles, but not so much that it compromises your form.
Keep your elbows high and your chest up throughout the movement to maintain proper form and prevent the band from slipping off your shoulders.
Start with a lighter resistance band and focus on mastering your form before increasing the resistance.
Incorporate resistance band front squats into your workout routine as a variation to traditional squats or as a way to add variety to your leg day.

Using a Squat Rack for a Front Squat

If you are doing front squats with a heavy weight, it is recommended to use a squat rack for safety and stability. The squat rack is designed to hold the weight of the barbell and prevent it from falling during the exercise.

Here are the steps to use a squat rack for a front squat:

Adjust the height of the squat rack so that the bar is at shoulder height when you are standing in front of it.
Load the bar with the appropriate weight for your front squat.
Stand in front of the squat rack with the barbell resting on the rack.
Position yourself so that the bar is resting on your collarbone and front deltoids, with your hands gripping the bar just outside your shoulders.
Step back from the rack and position your feet shoulder-width apart, toes pointed slightly outward.
Take a deep breath and brace your core muscles.
Lower yourself into a squat position by bending at your hips and knees, keeping your back straight and your elbows up.
Descend until your thighs are parallel to the ground or slightly below.
Pause briefly at the bottom of the squat, then exhale and push back up to the starting position.
Carefully rack the barbell back onto the squat rack once you have finished your set.

Remember to always use a weight that you can handle safely and use proper form throughout the exercise. If you are new to front squats or have any concerns about your form or safety, it is recommended to seek guidance from a qualified fitness professional.

A Comparison of the Back and Front Squats

Back squats and front squats are two of the most popular squat variations in the fitness world. Both exercises offer a range of benefits, but they also have some key differences.

For starters, back squats place more emphasis on the posterior chain muscles (i.e. the glutes, hamstrings, and lower back). This makes them a great exercise for building strength and power in the lower body.

Front squats, on the other hand, place more emphasis on the quadriceps (i.e. the large muscles on the front of the thighs). This makes them ideal for developing muscular endurance and size in the quads.

Another key difference between back squats and front squats is how each exercise affects your center of gravity. When you perform a back squat, your center of gravity remains behind your mid-foot throughout the movement. This helps to keep you stable and reduces your risk of injury.

With a front squat, however, your center of gravity shifts forward as you descend into the bottom position. This places greater stress on your core muscles and can make it more challenging to maintain good form.

Here is the comparative analysis of Back Squat vs. Front Squat

	Back Squat	Front Squat
Barbell Placement	High bar on upper traps	Barbell resting on front delts and clavicles
Torso Angle	Forward lean	More upright
Foot Placement	Slightly wider than shoulder-width	Shoulder-width or slightly narrower
Muscle Emphasis	Glutes, hamstrings, and quads	Quads, glutes, and upper back
Stabilizer Muscles	Less activation	More activation, including core and upper back
Spinal Loading	Higher spinal loading	Lower spinal loading
Mobility Requirements	Less ankle and wrist mobility	More ankle and wrist mobility
Limitations	Limited by lower back strength and mobility	Limited by upper back, core, and wrist mobility
Exercise Variety	Many variations available	Fewer variations available
Difficulty Level	More challenging for beginners	Easier to learn for beginners
Weight Lifting Goals	Powerlifting, bodybuilding	Olympic weightlifting, functional fitness

Note that this is a general comparison, and individual results may vary based on factors such as individual anatomy, mobility, and training goals.

Tips for Making Your Front Squat More Effective

There are a few key things you can do to make your front squat more effective. First, keep your chest up and your back straight throughout the movement. Second, drive through your heels and keep your knees out. Third, descend slowly and controlled, and always pause at the bottom before coming back up. Lastly, focus on using your quads to power the movement, rather than your lower back. By following these simple tips, you'll be able to get the most out of this great exercise!

Front squats are a great exercise for optimal body weight training. Not only do they work your quads, glutes, core muscles, and lower back, but they also help to improve balance, coordination, and joint mobility. The concentration of movement required makes them perfect for improving stability in the lower half of the body and strengthening smaller muscle groups too. By adding front squats into your workouts you can see real improvements fairly quickly, so why not give it a try today?