Deconstructing the Front Squat

Front Squats: What are they?

The front squat is one of the most popular exercises among bodybuilders. However, it’s not just for big guys anymore! Many women have been doing them too.

Why do so many people love this exercise?

First of all, it’s very simple to learn and perform. You simply stand with your feet shoulder width apart (or wider) and hold a barbell in front of you at arms length. Your legs will be straight and your torso upright. The bar should rest on your thighs or chest.

Second, it’s a great way to build muscle mass without having to lift heavy weights. And if you’re looking for some extra size, then you’ll definitely get it from the front squats!

What Are They Good For?

As I mentioned before, the front squat is good for building muscle mass.

But what else can it do?

Let’s take a look…

It Strengthens Your Core Muscles – Not Just Your Legs!

Your core muscles are responsible for stabilizing your spine and keeping you from falling over when you walk around. If your abs aren’t strong enough to support your weight, then you won’t be able to keep yourself stable while walking around.

Obviously, this could lead to a number of accidents and injuries. To prevent any of these from occurring, you need to strengthen your core muscles. Doing front squats are an excellent way to do this!

In fact, your core will become so strong that you’ll be able to lift much heavier weights in other exercises once you start doing them.

It Builds Strength in Your Glutes and Hamstrings

In order to squat down and get back up, you’ll need to have strong glute muscles (your butt) and your hamstrings. If your butt isn’t strong enough, then you’ll have a really hard time getting back up after you’re in the crouched position. And if your hamstrings aren’t strong enough, then you may not be able to squat down in the first place.

The best part is…

Your glutes and hamstrings will get stronger from doing front squats, and as a result, you’ll be able to lift heavier weights in other leg exercises like the lunges and the hack squat.

It Makes Your Legs Look Awesome!

When most people think about bodybuilding, they only think about massive arms and a huge chest. However, you can create some really impressive looking legs by doing front squats on a regular basis.

Deconstructing the Front Squat - Picture

Just try them out. You’ll see what I’m talking about.

How to Front Squat: Steps

Step 1: Place a barbell across your traps at the center of your shoulders. Make sure your wrists are in line with your elbows.

Step 2: Slowly lower your body until your thighs are slightly below parallel to the floor. Keep the bar as close to your body as possible.

Step 3: Then using the muscles in your legs, raise yourself back to the starting position.

Step 4: Repeat.

Front Squat Tips

Here are some additional tips to help you get the most out of this exercise:

Breathe In Through Your Nose – Don’t hold your breath!

Don’t Hold the Bar Too Tightly or Too Loosely – Find your balance and hold on to it for the entire set.

Do Not Round Your Back – Keep it straight so you don’t injure yourself.

Go Really Slow on the Way Down – There is no rush, take as much time as you need.

Deconstructing the Front Squat - gym fit workout

Don’t Let Your Legs Flip In – Keep constant tension on your quads throughout the movement.

Do NOT Let Your Knees Go Past Your Toes – Keeping your knees behind your toes is the safest way to squat, and incidentally the most efficient way to squat.

The Front Squat vs The Back Squat

Both of these exercises are great ways to build up your legs, increase your strength and burn fat. However, they’re not the same exercise and shouldn’t be treated as such. So before you go running off and throw away all your money on elastic bands to hold your dumbbells in place, read up on the comparison between the two exercises below.

Difference Between The Front Squat and The Back Squat

Front squats are great for strengthening your core because you need to stay upright the entire time. This makes the exercise much harder.

You’ll use different muscle fibers doing front squats as opposed to back squats.

The front squat is a bit harder on your knees so if you have any knee problems, then you should probably stick with back squats.

You can use more weight with the back squat.

The front squat forces you to keep proper posture, especially when you get stronger and the weights get heavier. This will help prevent injuries and make you much stronger overall.

As you can see, the front squat has some advantages, but it also has a few drawbacks. It really just depends on what your goals are.

One last note, if you’re a powerlifter or other strength athlete, then the back squat will probably be a better option for you because you can use more weight. However, if you’re looking to burn fat, strengthen your core, and get really cut then the front squat is the way to go.

Deconstructing the Front Squat - GYM FIT WORKOUT

How To Front Squat: Wrapping It Up

I really hope you’ve found the information in this article useful. Front squats are a great exercise that will help you break through strength and muscle building plateaus. They’ll also help you burn fat and get really cut.

The next step is to go out there and start doing them! However, I realize that a simple article isn’t enough for you to go out and start doing these. So, if you need a bit more help then be sure to check out the links in this article for further reading.

If you have any questions about front squats or this article in general, then please don’t hesitate to ask. Also, please share this with your friends so they can get stronger and leaner too!

Sources & references used in this article:

Load-velocity relationships of the back vs. front squat exercises in resistance-trained men by RW Spitz, AM Gonzalez, JJ Ghigiarelli… – The Journal of …, 2019 –

The back squat: A proposed assessment of functional deficits and technical factors that limit performance by GD Myer, AM Kushner, JL Brent… – Strength and …, 2014 –

Deconstructing product design: exploring the form, function, usability, sustainability, and commercial success of 100 amazing products by W Lidwell, G Manacsa – 2011 –