The front squat is an effective lower-body resistance training exercise with a unique approach to barbell positioning. In this squat, the barbell is held in front of the shoulders, unlike the back squat with rear shoulder placement. This positioning provides multiple advantages such as enhanced muscle activation, improved athletic performance, and decreased injury risk.

While primarily a quadriceps exercise, the front squat also works the glutes, core, and upper body muscles. This exercise also closely mimics everyday movement patterns and is thus characterized as a functional exercise. Whether your goal is strength, power, hypertrophy, or endurance, the front squat is a welcomed addition to your workout split.

This article details the top front squat benefits, expert tips, and variations to try. Read on to learn more about how to add the front squat into your fitness routine today!

5 Front Squat Benefits

The following list outlines the top 5 benefits of incorporating the front squat into your workouts. Read on to explore the top reasons to start front squatting today.

High Activation Of Quadricep Muscles

The quadriceps are a large muscle group located on the front of your thighs. Their main role is to straighten and stabilize the knee. These muscles help us move around more efficiently and play a large role in standing up, walking, running, and climbing.

The quadriceps are the primary muscles worked in a front squat. They are active throughout the movement, but particularly during the ascent. As you return to the starting position, the quadriceps contract to extend the knee.

The front squat elicits greater quadricep activation when compared to the back squat. Research shows 10%–15% more quadricep activation during the ascent and an overall 5%–10% greater activation for the entire movement. This occurs because front squats require a more upright torso, which shifts a heavier load onto the quadriceps. 

You can easily incorporate front squats into your workouts, such as on leg days or in a 3-day workout split.

Improved Athletic Performance

Resistance training is a major strategy for improving performance in athletes. Compound movements like front squats help develop key athletic skills such as strength, speed, and balance.

Front squats strengthen many of the different muscles involved in explosive movements. This exercise also challenges your balance and mobility. Given the multiple benefits and reduced injury risk, front squats are a welcomed addition to an athlete’s conditioning routine.

Research shows that front squatting improves jump and sprint performance in basketball players. In these athletes, the maximum amount of weight (1 rep max) front squatted is also a solid predictor of basketball-specific performance. Another study reveals a significant correlation between front squat performance and success in competitive weightlifting events.

Safer For The Back And Knees

Back and knee injuries are some of the most common complaints among gym-goers. Compound movements like squats may be particularly risky as they challenge multiple muscle groups and emphasize heavy lifting. 

When selecting a squat variation, front squats are preferential for reducing knee and back compression forces. This is due to the upright posture and barbell position during the front squat. Additionally, front squats allow the knees to move in line with the toes, which helps reduce knee joint burden. These factors allow you to activate the large muscles in your lower body with less strain.

Glute Muscle Activation

Located in the buttocks region, the glute muscles are responsible for extending the hips and stabilizing the pelvis. They work alongside the other large muscles of the lower body like the quadriceps and hamstrings.

During the front squat, the glutes play a key role. They stabilize the pelvis on the descent and powerfully contract to drive the body upward during the ascent. 

Electromyographic data (EMG) is a form of data that indicates the rate of muscle activation. When comparing glute EMG data of different squat variations, front squats reign supreme. Specifically, this research shows 94% glute muscle activity in a front squat and 72% in a traditional deadlift. 
For additional glute activation, pair front squats with hip thrusts and gluteus medius exercises. The combination of these exercises works the majority of the lower body musculature, promoting muscle growth.

Coactivation Of Core And Upper Body Muscles

Alongside the lower body muscles discussed above, the muscles of your abdomen and upper body are crucial for movement. These muscles help mobilize and stabilize the trunk, upper extremities, and neck.

Muscle coactivation occurs when different muscles work together to facilitate movement. While the majority of the load is lifted by the legs in a front squat, the core and upper body also contribute. In a front squat, the core and upper body support the muscles of the lower body. These muscles activate simultaneously to help hold the weight of the barbell with good posture.

Research shows significant muscle activation of the erector spinae (back) and anterior deltoid (shoulder) muscles during a front squat.

In another study, research shows a large increase in activation of the external obliques (outer abs) in a front squat.

Tips For Doing Front Squats 

• Warm up before you front squat for optimal muscle engagement. You can do dynamic stretching or bodyweight front squats to get your body used to the movement pattern.
• Keep your core tight and engaged throughout the exercise. This helps stabilize your spine and maintain balance.
• Ensure you are keeping your chest up to maintain the upright torso positioning. 
• Focus on form and squat depth over the amount of weight. Lower the weight if you are unable to maintain proper form or reach adequate depth (thighs parallel to the floor).
• Complete this exercise at the start of your workouts to ensure you have enough energy. Compound movements like front squats place a high demand on multiple muscles and should be done before isolation movements.
• Briefly pause at the bottom of the movement before driving through your heels and returning to the start position. This helps avoid relying on momentum, leading to more muscle activation.

Front Squat Variations 

• Landmine Front Squat — Instead of using a barbell, you can use a landmine attachment, a different piece of gym equipment. A landmine attachment looks like a barbell, but one end is affixed to the wall. You add weight to the opposite end. Using a landmine attachment makes sitting back in a squat feel more natural and places less stress on your shoulders.

• Dumbbell Front Squat — You can also substitute the barbell for a dumbbell. This is also known as a goblet squat. In this exercise, you hold a single dumbbell close to your chest. This variation may be best for beginners since it makes it easier to adjust body positioning or weight distribution. Additionally, those adding front squats to endurance training circuits may prefer this since it requires less set-up.

• Front Box Squat — Instead of a traditional squat pattern, you can opt to squat down to a box or bench. This is known as a box squat. If you choose this variation, it’s important to select a box height that still allows for squat depth. By providing a reference point, box squats offer a more controlled descent. They also require you to activate your muscles from a seated position, which can help build explosive power and strength.

Conclusion

Front squats have a unique barbell position, allowing greater quadricep, glute, core, and upper body muscle activation. Activating multiple muscle groups is key for total body strength and balance. Given these demands, this exercise is best added at the start of a workout.

Athletes also find this exercise to be particularly effective in improving their explosive power. High explosive power helps athletes run, jump, and switch positions with ease. 

Additionally, the large amount of muscles worked, this squat variation is less stressful on the back and knees. It is a great addition to the workouts of individuals who have a history of injuries or are injury-prone. As always, if you are still unsure if you should do this exercise, seek professional guidance. 

Lastly, as a functional movement, front squats closely mimic everyday activities and help you move around with greater ease.   

In conclusion, front squats are beneficial exercise and a great addition to your workouts. Beginners, regular gym-goers, and athletes alike will benefit from incorporating this squat variation into their workouts. 

Frequently Asked Questions