The front squat is an effective leg-building exercise especially if you are looking forward to increasing muscle size and developing strength in your lower body. A front squat is done by holding a barbell on the front side of the chest. In the back squat, the holding of the bar is done at your back. The only difference between these two squats is in the front and back position of the barbell. This exercise is often a neglected workout because people find it challenging to do it.
Front squat targets your upper body when simultaneously it focuses on hamstrings, glutes, and hips too. This workout only suits people who have a strong upper body. Apart from the body, wrist flexibility is equally important. The form of this exercise often requires you to stay upright on each movement so that squat can be done more safely. The significant move directs quads, the muscles that are located in your thighs, to tolerate more load. Moreover, it also forces your core muscles to work deeper to keep a tight upright torso and maintain a proper body balance. Read the article to get an ultimate guide on front squat.
How to do Front Squat
Set up
- Proper rack positioning is essential to do this workout. Unrack the barbell.
- Place it on your shoulders slightly above the sternum. Ensure that proper weight is carried out safely on your shoulder.
- You should maintain a tall posture with a tight core and elbows facing upwards.
Squat
- By maintaining a neutral pelvic and keeping the chest up squat.
- Do not lean forward while squatting it will put unnecessary pressure and load on the quadriceps.
- Once you reach the bottom finishing your squat form, stand up with an erect torso and chest being up.
Front Squat Variation
Zombie Front Squat
In this form, the lifter will extend their arms straight in front of them. The squat position will be similar to the standard one. The bar balancing will be done on anterior deltoids. This variation helps to reduce your excessive leaning forward during the front squat position.
Pause Front Squat
Pause form is just pausing when you reach the bottom of your squat. Pause for a few seconds then stand up and then pause again. It benefits greatly for lifters who have less low body strength. Pausing improves strength and balance during the workout.
Recommended Reps and Target Muscles
If you want to build muscle mass then do 6 to 12 reps starting from moderate to heavyweight. For improving back strength most lifters and athletes do 1 to 5 reps with a heavy load. For muscular endurance in quads, hamstrings and glutes try doing 15-20 reps in your regime. Front Squat mainly targets Quads, erectors, back muscles, and abdominals. While performing this workout the abs are contracted additionally to maintain core strength.
See also: Sumo Deadlift Form: Follow the Right 4 Steps to do It
Front Squat Alternatives
Goblet Squat
It is another version of barbell front squat that helps newbies to start with squat position.
Zercher Squat
The moves are like the front squat and the focus is on shifting loads to the anterior of the body. The exercise ensures postural strength and mobility.
See also: Low Bar Squat: Follow Best Squat Essential Guides in 2021
Split Squat
It helps to increase the overall performance of this workout. Moreover, you can expect an increase in muscle mass and quads strength.
Benefits
1. Increment in quad mass and a good amount of lean muscle is expected once you start doing the front squat.
2. It also helps to enhance leg workout performance.
3. If you don’t have enough strength in your quads then you are bound to have knee flexion. But front squat will improve your knee mobility.
4. Olympic weightlifters and strongmen regularly corresponds to front squat for developing overall back and leg strength.
5. General population will first continue to begin with back starts and then slowly proceeds to do a front squat for generating muscular development in glutes.
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