Front squats are the Holy Grail of squat exercises for those who want to really strengthen their legs. However, if you’re new to the fitness scene, you might wonder what they are in the array of different squat exercises.
Front squats target the quadriceps muscles, or quads, four powerful muscles in the thigh. These muscles are used for walking, running, jumping, and knee extension. No wonder front squats are the go-to exercise for many athletes and fitness nuts.
This article is the definitive guide on front squats: their benefits, how to do them, and some variations on the theme. We’ve chucked in some top techniques and safety tips too. It’s a must-read before you reach for the barbell.
What Is a Front Squat?
A front squat is a barbell squat usually performed using a bar supported on a squat or power rack. The barbell sits across the front of the body and rests on the shoulders and collarbone.
The front squat requires a more upright position than other squat exercises, stressing the glutes and quadriceps and creating core stability. It helps develop posture, strength, and mobility for everyday mobility and builds leg strength for sports.
If you want an impressive set of quads, front squats are the perfect exercise. Your quads consist of four muscles:
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Vastus lateralis: the muscle that runs down the outside of your thigh and connects to your kneecap (patella), it’s the biggest muscle in the quad 4
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Vastus medialis: shaped like a teardrop, this is the muscle on the inside of your thigh. It also connects to your kneecap.
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Vastus intermedius: this muscle sits between the two just mentioned, and it has a deep location
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Rectus femoris: this muscle starts in the hip bone and runs all the way to the kneecap, partially overlapping the vastus muscles
What’s the Difference Between a Front Squat and a Back Squat?
A front and back squat differ based on where the barbell weight sits. Front squats are harder work than back squats.
With a back squat, the barbell sits on the upper back, specifically the upper traps or rear deltoids. With a front squat, the barbell rests on the shoulders in front of the body, so you’ll need an upright posture, making it more challenging. With back squats, the body is inclined slightly forward.
The muscle emphasis differs between front and back squats. The front squat aims to harness the power of the quads, but the focus with back squats is more on the glutes and hamstrings along the posterior chain.
Front squats target mobility and require more flexibility from the shoulders and ankles than back squats. Because the bar is more stable, you can also lift more weight with front squats.
The weight of the barbell sits in front of the body, shifting the focus onto the quads. However, a study comparing the two exercises found that similar muscles were activated despite a considerable weight-load difference.
Significantly, the front squat reduces the load on the spine because of the barbell position. So, it’s a good choice for individuals with back problems or limitations (although you should always consult your doctor first).
Because the spine and the other joints experience less compression due to the bar position with a front squat, it’s possible to lift less weight and still achieve similar results to different exercises. Thus, the front squat can be a good option for people with knee or back problems.
Muscles Engaged During the Front Squat
Due to the upright posture involved in this exercise, the leading muscle group that works during a front squat is the quadriceps or quads. Your glutes also take the strain.
Don’t overlook the hamstrings. While not as essential to the body’s support as the quads, they still play an important role in providing stability to the quads, particularly when you start the squat.
This squat also places demands on your core, especially during the ascent phase, because the torso needs to be upright and straight - we’re talking lower back muscles, abdominals, and obliques.
The deltoids and arm muscles support the barbell, helping to develop posture. The spine and upper body must remain straight and upright during the movement.
Most people focus on the quads and choose front squats for this reason, but the extent to which the rest of the body gets a workout is surprising.
How to Perform a Front Squat
Starting Position
Your start position should be in front of the rack with the bar at mid-chest height, so you may need to adjust the rack.
Stand with your feet apart with the toes pointing slightly outwards. Put your hands on the bar, palms outwards, with your hands slightly wider than shoulder-width apart, and loosely grip it.
Go into the semi-squat position.
Lifting the Bar
While in the semi-squat position, move your elbows forward and away from the body. This movement will keep the bar secure on your chest and help the upper body stay upright and straight; this is called the front rack position.
You can also use a cross-grip to lift the bar - essentially, crossing your arms. A cross-grip can be a good option for people with shoulder or wrist problems or limited mobility.
Starting the Squat
Step backwards slowly until the bar is removed from the rack, keeping your feet shoulder-width apart. Take a breath in and lower yourself into the squat position by bending the knees. At this point, it’s ideal if your quads are parallel to the floor.
Drive back upwards, ensuring that your legs remain straight and your knees don’t turn inwards.
It’s essential to keep the feet flat on the floor, and this is where good ankle strength and mobility become relevant. If you struggle in this area, you may find you want to transfer your body weight onto the toe rather than the heel.
Ironically, doing this can put too much pressure on the quads rather than sharing the load with the lower back, glutes, and hamstrings, which could lead to injuries. Before attempting front squats, it may be worth considering a progressive leg-strengthening exercise program.
Techniques and Safety Tips
It’s great if you have a trainer or coach to help you, but if you’re on your own, it’s worth remembering some top tips to help you perfect this exercise.
Always keep the elbows lifted and directed forward throughout the squat. It’ll help keep your balance as the weighted bar will naturally want to tip you forward.
If your wrists lack flexibility, loosen your grip and hold the bar more with your fingers, which lessens the load your wrists have to bear.
Keep your legs straight and your knees in alignment with your toes.
Control the movement all the way down and back up again. Always start with a low bar weight and build up gradually.
Front Squat Variations
The basic front squat or barbell front squat, also called the high bar squat, can be adapted and varied in different ways as follows:
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Zercher Squat: This position places the bar in front of the body instead of resting on the top of the chest. The safe way to hold the bar is to cradle it in the crook of the bent elbows, making it sit lower on the chest.
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Box Squat: A box can adapt the exercise so you don’t have to lower the bar to the ground, but just to the box. The box squat is a good progressive exercise before moving to a full front squat. It also helps people who may have physical issues or less ambitious goals!
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Split Squat: It’s a squat, but the feet are not together; instead, one is more forward than the other. Another variation of a split squat is a Bulgarian split squat, where one of your feet is behind you, raised off the ground on a box or bench.
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Safety Squat: You can use a safety bar if someone struggles with a full-on front squat. This barbell has padded handles that rest on the shoulders, reducing the pressure on the wrists.
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Kettlebell or Dumbbell Squat: Front squats are still doable even without a barbell. Just hold a single kettlebell against the top of the chest. Ramp it up using two kettlebells; you can use dumbbells if you have none. Remember to keep your thumbs pointing towards your shoulders. The dumbbell front squat is a great lead-in exercise to the full front squat with a barbell. It rehearses the movement without loading the shoulder. If you’re using two dumbbells, it can be hard to balance them, so rest the ends of each bell on the front part of your shoulders.
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Bodyweight Squat: This is an easier version of the front squat without any form of bar or weight, just bodyweight. It doesn’t work the upper body as much or target core and posture, but it’s still a valuable exercise.
Benefits of Incorporating Front Squats in Your Workout Routine
Targets the quadriceps, glutes, hamstrings, and core
Because the exercise requires an upright posture, it stresses the quads more than back squats while also strengthening the hamstrings, glutes, and core.
Promotes better spinal alignment
The upright position puts less pressure on the lumbar spine, which is excellent for posture and individuals with back problems. The exercise engages the upper back and shoulders to hold the barbell.
Enhanced joint mobility and flexibility
Front squats develop joint movement and flexibility in the wrists, ankles, and hips to support a better range of movement and protect joints from injury.
Develops athletic performance
Front squats develop stability and power in the core and legs, greatly supporting other movements like deadlifts and jumping.
The increased core engagement improves stability and balance, which feeds into all athletic sports and daily life.
An easily modified exercise for different fitness programs and goals
There isn’t a workout or fitness program that won’t benefit from including front squats. They’re easy to modify to suit different fitness levels, ages, and training goals.
Front squats are versatile and suit muscle-building programs, strength training workouts, and endurance development.
Frequently Asked Questions
Why Are Front Squats So Difficult?
Do you want the easy answer? Try one, and you’ll find out. The challenge with front squats is maintaining an erect torso while the upper back performs an isometric contraction. You also need strong and flexible wrists. Remember, the front rack position is less stable than the back squat. That’s why you can achieve impressive results with lighter weights.
Are Front Squats for Quads or Glutes?
Front squats are for the quadriceps because the front squat position requires an erect torso, which in turn requires more quadriceps power to extend the knees. However, front squads also work the glutes, especially at the lockout point of the movement, but it’s a somewhat secondary benefit.
Should You Use a Squat Rack for Front Squats?
A squat rack is a flexible piece of gym equipment designed to support barbells during exercises such as bench presses and squats using adjustable J-hooks. Power racks, a type of squat rack, allow you to lift the weight in a cage, which is safer for newbies if you need to ditch the weight before the end of the exercise.
Final Thoughts
Front squats are a common exercise in fitness programs. Well-developed quads are integral to many different sports and athletic functions, as well as aesthetically appealing. Now that you understand which muscles front squats target, it’s easy to see how beneficial this exercise is within many different fitness regimens and goals.
The Speediance Gym Monster 2 is the ultimate gym buddy. It features a barbell with adjustable weights and a squat rack, perfect for front squats in safety within your home. Why not explore the other features on a Gym Monster 2? It’s training unlimited.
