ActiveMan
No Result
View All Result
  • Wellness
  • Style
  • Living
  • Culture
  • Wellness
  • Style
  • Living
  • Culture
No Result
View All Result
ActiveMan
No Result
View All Result

Do the Front Squat Every Day for 15 Minutes and Get the Best Physique

Front squat techniques, benefits, and more.

by Anusha
in Wellness
Reading Time: 5 mins read
Do the Front Squat Every Day for 15 Minutes and Get the Best Physique
Share on FacebookShare on Twitter

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

How to do Front Squat

Set up

  1. Proper rack positioning is essential to do this workout. Unrack the barbell. 
  2. Place it on your shoulders slightly above the sternum. Ensure that proper weight is carried out safely on your shoulder. 
  3. You should maintain a tall posture with a tight core and elbows facing upwards. 

Squat

Do the Front Squat Every Day for 15 Minutes and Get the Best Physique
  1. By maintaining a neutral pelvic and keeping the chest up squat. 
  2. Do not lean forward while squatting it will put unnecessary pressure and load on the quadriceps. 
  3. 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

Zombie Front Squat
Image Courtesy pinterest.com

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 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

Do the Front Squat Every Day for 15 Minutes and Get the Best Physique

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

Do the Front Squat Every Day for 15 Minutes and Get the Best Physique

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. 

Read Also

Box Squats: 5 Better Reasons to do it Everyday

5 Best Pull Up Bar Stand for your Home Gym

Master Seated Calf Raise and Achieve 4 Major Benefits

How Long Does Pre-Workout Last? Checkout 4 Best and Latest Guides About it

ShareTweet
Previous Post

Box Squats: 5 Better Reasons to do it Everyday

Next Post

Best Muscle-Ups Workout Guide 2021: How to Do the Right Technique

Related Posts

man running on side of road

7 Running Apps To Help You Achieve Your Fitness Goals

Sometimes a bit of extra motivation is needed to start moving. Fortunately, technology can help you achieve your fitness ambitions....

strong sportsman working out on bench in modern gym

10 Best Chest Workouts for Building Muscle

Having a strong, muscular-looking chest can give you an impressive upper body appearance. Building your chest muscle requires commitment and...

person with bunch medication pills on hand

A Comprehensive Guide To Understanding Olly Vitamins And Their Benefits

Olly vitamins are one of the most popular brands of multivitamins today. They’re loved by many people who swear by...

heart shaped red neon signage

Heart Attack: The Ultimate Guide

A heart attack is a serious medical emergency that requires immediate attention. The most common symptom of a heart attack...

Hot Pads to Buy According to Customer Reviews

Hot Pads to Buy According to Customer Reviews

Hot pads or heating pads are generally pads covered with some materials to give your relief from pain. The pain...

meditation

Meditation 101 – Learn To Meditate

Meditation is a practice that has been around for centuries, but it’s only in recent years that we have seen...

water hydrated

Top Foods for Staying Hydrated

Water is the most important nutrient for your body and brain, but it’s also one of the hardest things to...

biotin benefits

Everything You Need to Know About Biotin

Biotin is an essential supplement for men, especially men who are struggling with hair loss or thinning hair.

Top 5 Tips to Living an Active Life with Vision Correction

Top 5 Tips to Living an Active Life with Vision Correction

An active lifestyle is an indispensable ingredient for sound health and vitality. For the most part, we require good eyesight...

Load More

10 Best Chest Workouts for Building Muscle

7 Running Apps To Help You Achieve Your Fitness Goals

Fueling Up: How To Create A Balanced Diet For Building Muscle Mass

Home Fitness Exercises for Men over 50

7 Benefits of Ice Cold Shower in the Morning

What Happens Inside a Nude Yoga Class and How to do It

  • About
  • Disclaimer
  • Contact us

© 2023 ActiveMan. All rights reserved. Registration on or use of this site constitutes acceptance of our Terms of Use and Privacy Policy. All the information on this website –activeman.com – is published in good faith and for general information purposes only. ActiveMan does not make any warranties about the completeness, reliability, and accuracy of this information. Any action you take upon the information you find on this website (ActiveMan), is strictly at your own risk. ActiveMan will not be liable for any losses and/or damages in connection with the use of our website. ActiveMan might get paid commissions on purchases made through our links to retailer sites. ActiveMan is a registered trademark of Placeful, Inc.

No Result
View All Result
  • Wellness
  • Style
  • Living
  • Culture

© 2022 ActiveMan. All rights reserved. All images property of their respective owners. ActiveMan is a registered trademark of Placeful, Inc.