The Benefits of Barbell Front Squats

The front squat differentiates itself from the back squat in only one component: the bar sits in front of your chest instead of behind your neck. Contrary to popular gym lore, the front squat does not emphasize different muscles than the back squat, but it does have other benefits that make it a better exercise choice for some lifters.

  1. Muscles Worked

    • Although the word around the gym may suggest that the front squat targets the quadriceps more than the back squat does, a 2009 study published in the Journal of Strength and Conditioning Research found that changing the position of the bar from behind the neck to in front of the chest did not alter muscle activity. Both versions of the squat work the quadriceps and buttocks muscles, with the hamstrings and calves acting as stabilizers.

    Joint Health

    • Although researchers did not find a difference in muscle activation between the two squat versions, they did find that the front squat places less compressive force on the knee joints than the back squat. For those with knee injuries, the front squat may be a safer alternative to the back squat. Even for those with healthy knees, incorporating the front squat into your leg routine may promote better overall knee health.

    Progression

    • The weightlifting grip of the front squat mimics the catching phase of the explosive, and more complex, clean exercise. Hold your arms out in front of you, parallel to the floor, with your palms facing the floor. Bend your elbows, folding your lower arms over your upper arms; your palms should now face the ceiling. Hold the barbell across your shoulders with an underhand grip on the bar. Learning and mastering the proper technique and execution of the front squat helps you progress more easily to the clean exercise.

    Variation

    • Perhaps the best, and most overlooked, benefit of the front squat is exercise variety. Variety helps a lifter stay psychologically motivated and avoid physical plateaus. The front squat is an effective lower-body exercise that you can use in place of or to complement the more common back squat. Do not attempt to use the same weight for the front squat as you do for the back squat. The different bar position changes the feel of the movement. Start with light weight that allows you to complete 12 to 15 repetitions, and gradually increase the weight as you become more adept at the exercise.