Front Squat, Baby!

Don’t you just love a squat done well? Look at those lines! No excessive forward lean here!

Though it may not be as favored by the masses as the back squat, the front squat should never be overlooked as, in many ways, its benefits outshine the traditional back squat. Let’s take a look at some of the differences that make this lift both functional and great for increasing performance.

1. Unlike our friend “the back squat,” this squat requires activation of the muscles in the shoulders, upper back and traps, promoting better alignment of the spine and decreasing stress on the low back during the lift. Added bonus? It helps prevent or correct those rounded shoulders we all get from looking at our phones and computers for too long.

2. The front squat loads the lower body differently than the back squat. We can lift so much more with a back squat because the placement of the bar requires more forward lean than the front squat, promoting more engagement of the largest muscle of the body - the gluteus maximus. Front loading the body, such as in the front squat, requires the body to be more upright, which requires more activation of the quads and less of the glutes (though the glutes and hamstrings are definitely still worked). This makes it a great squat to increase performance in jumpers and Olympic lifters.

3. The upright posture of the front squat also allows for deeper squats, promoting greater mobility in the ankles and hips. 

4. Holy core engagement! The position of the front squat requires an incredible amount of core stiffness (and when I say core, I mean the muscles of the ENTIRE trunk, from shoulders to hips - front and back). With greater core strength comes greater stability, mobility, balance, and coordination. For all you throwers out there, greater core strength also allows for greater transfer of force from the lower body to the upper body, enhancing performance.

So... front squat, Baby! Your body will thank you!