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9 Incredible Benefits of Front Squats

Optimise your training and body.

Check out the best benefits of front squats and find out why they need to be an important part of your training.

Benefits of Front Squats

For years, front squats have been the go-to squat exercise for many lifters. While back squats are more popular, front squats still offer plenty of benefits that make them worth adding to your workout routine.

1. Benefits of Front Squats – Front Squats train you to sit back in the hole.

Front squats are a great way to train yourself to sit back in the hole. This will help you with your squatting technique, as well as your front squat depth.

Front Squat by Masters Athlete Benefits of Front SquatsSource: Photo Courtesy of CrossFit Inc

The hips are a highly important part of any squat movement. Whether you’re doing an air squat or a one rep max attempt, your hips determine how much weight you can lift and where it will go. The same goes for front squats—it’s all about learning how to use your hips properly so that they drive the movement correctly and efficiently.

When performing a front squat, there isn’t really anywhere else for gravity-assisted momentum (as there is in back or overhead squatting) other than through your legs and torso. So, when you sit down into the hole—the lowest point of the lift—and then push up out of it again, those movements must come from somewhere: namely your glutes and quads!

The movement forces you to sit back in the hole and get better at generating power for each rep.

2. Front Squats are great for overall leg development, since they hit both your quadriceps and glutes

Front squats are a great combination of strength and cardio, since they use both your legs and core.

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The movement will significantly test and strengthen your quads and glutes.

They require you to balance effectively, which provides an added element of difficulty.

3. Benefits of Front Squats – Front Squats increase muscle activation in the quadriceps relative to back squats

The front squat is a great alternative to the back squat for those who want to target the quads and glutes.

They’re easier on your lower back, and you generally will be using less weight than with the back squat.

4. Benefits of Front Squats – Front Squats increase Core Activation

Squats are a great way to build overall strength. There are several variations of the squat, but the front squat is one of the best ways to improve your core and leg strength.

During the movement you must maintain a completely vertical torso at all times, otherwise the barbell will drop.

This forces you to breathe and brace correctly.

5. Benefits of Front Squats – Front Squats Improve your Balance

Front squats are great for improving your balance.

When you sit back, it requires you to use your core and legs to keep yourself from falling over. This is a very useful skill that can make it easier for you to stay on top of things while doing other activities in your daily life.

6. Benefits of Front Squats – Front Squats Enhance Your Mobility

Front squats are a great way to improve mobility. They can help you improve your ankle dorsiflexion, hip flexion and thoracic extension.

If you’re going to squat with a barbell, then front squats are the way to go!

7. Benefits of Front Squats – Front Squats Build Stronger Bones

The front squat is a great way to build bone density. How? Because it works your entire body, not just your legs.

Heavy barbell squats have been shown to strengthen bone density and reduce the risk of osteoporosis.

8. Benefits of Front Squats – Front Squats Build Abs

Front squats are known for building the abs. This is because they place so much emphasis on the core. You are forced to brace and control the weight throughout the entire range of motion. This will make your core and abs work hard and develop.  

They require you to sit back in the hole and push your knees out. It’s also important not to let your lower back round during this exercise, as it will put a lot of stress on your spine.

9. Benefits of Front Squats – Front Squats Improve Full Body Strength

Front squats are a great compound exercise. They work your entire body and help build strength in your core, legs, and upper body.

In the front squat, you hold the barbell in front of your body rather than across or behind it. This can help you balance better because there’s no weight pulling on the back of your neck or shoulders as with other types of squats.

There are many benefits to front squats

There are many benefits to front squats that go beyond the obvious muscle-building, strength-enhancing and fat-burning effects.

  • They target the quadriceps and glutes.
  • You learn to sit back in the hole, which improves core activation and balance.
  • They enhance mobility by stretching tight hip flexors and strengthening weak lower backs.
  • Building stronger bones is another benefit of front squats because they improve range of motion and alignment of your body’s joints (which reduces wear on joints).
  • Finally, they build abs because they put stress on the core and abs

Conclusion – Benefits of Front Squats

Front squats are a great way to train your body, no matter what your goals are.

They will help improve mobility, balance and core activation.

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