Main Benefits of the Front Squat

1. Targets the Quadriceps. The Front Squat targets the quadriceps like no other exercise. The Front Squat places more emphasis on the quadriceps muscle because of the barbell being held in front of you instead of behind you as in the standard barbell squat.

2. Less Spinal Compression. The Front Squat is a an advanced movement. To perform the front squat correctly the bar is NOT places on the back, but in front. This small yet major variation takes the hips out of the movement, and also increased the difficulty of the exercise, which results in less weight being able to be used.Less weight on the bar, equals less spinal compression. Bottom line to remember: bar position determines back angle. As can be seen in the picture to the right, when the bar is placed behind the neck or on the mid back as in  the two variations of the normal squat, the spine becomes more compressed andf less emphasis is placed on the quadriceps. Try Front Squats if you have lower back issues. Chances are you can do them without problems. 

3. Less Spinal Flexion. The upright stance during the Front Squats, makes it impossible to lean forward. If you do, you will lose your balance and drop the weight risking serious injury. By carrying the bar in the front, you reduce spinal flexion. This makes the Front Squats a safer leg exercise for your back.

4. Less Torque on the Lower back. During a Front Squat, the torso stays nearly vertical which results in less rotational force on your lower back.

5. Less Chance of Bad Form. With a regular squat there are many opportunities for incorrect form (especially with bar placement). Because of the upright stance required when performing a Front Squat, the Front Squat is much less forgiving for bad form. If your torso is not erect during the Front Squat: the bar drops on the floor. If you don't place the bar correctly when doing a Front Squat: the bar drops on the floor.

6. Works your Entire Core. Keeping your torso erect during heavy Front Squats requires a strong core. If you lean forward too much during Back Squats, you are lacking balance, but also probbaly lacking a strong core. Front Squats can help remedy both situations. They will quickly solve this problem.

7. Breaks Leg Plateaus. The Front Squat can be implemented periodically after the standard barbell squat has become stale (yielding less progress as when originally performed) or want to add emphasis on the quadriceps.

About Jeff Behar