What is the Front Squat?
The front squat is a variation of the squat and is more for intermediate and advanced lifters. It is a highly effective lower body compound exercise which involves holding the barbell across the front of your shoulders rather than across your back. This change in position works muscles differently by putting more emphasis on the Quadriceps and Core Muscles as well as required a much more upright position. It is a very useful exercise for working on weaknesses, improving posture, and improving posture under load which are all well transferrable to your back squat making front squat a great exercise to add to your program.
The front squat just like the back squat is used in many strength programs and Olympic weightlifting. Generally with a front squat you would lift a lot less than you would with a back squat and it can also be very uncomfortable when you first attempt this exercise but with practice you will quickly become comfortable with it.
Although in this guide we will be specifically look at front squat their are many other squat variations including dumbbell front squats and kettlebell goblet squats. In this guide will do a break down of all the muscles that are target in the front squat and explain step by step how to perform the exercise with the correct technique.
What muscles are trained in the Front Squat?
The front squat like the back squat is a compound movement which means it also works multiple muscles. They also work the same muscles but the front squat put on more emphasis on certain muscles because of its bar placement and the upright postion you need to be in.
Primary Muscles
Quadriceps
The quadriceps is the main and primary muscle that is targeted in the front squat. It is the primary mover because as you lower into the squat the knees begin to move forward while you keep you torso in an upright position which causes your quads to do more work in the lift. Similar to the back squat the quadriceps work in the eccentric part of the lift as you lower yourself but are very heavily involved as you push into the ground and drive your body upwards from the bottom.