Barbell back squats are arguably the king of all leg exercises, with the barbell front squat close behind. Back squats are part of the powerlifting big 3, but the front squat and the various front squat variations, although less load, is used because of the reduced stability; they have better carryover to sports and Olympic lifting because everything is happening in front of them, not behind them.
That’s not a knock on the barbell back squat but more of a compliment to the front squat.
Front squats train your anterior muscle heavily, strengthening the quads and anterior core to a greater degree. The vastus medialis—aka the teardrop muscle—is targeted more heavily during the front squat. Plus, if you suffer from lower back discomfort while back squatting, the front squat vertical torso makes the squat more accessible because the spine has less compressive force placed upon it.
Here we get into what’s needed for good front squat form and three front squat variations that are not the barbell front squat for juicy quad gains and rock solid anterior core.
What’s Needed For a Good Front Squat
There are a ton of cues, techniques, and methods when it comes to the front squat, but the following are non-negotiable.
The lumbar spine remains in a neutral position throughout the movement. Core stability and hip mobility make this happen.
Your feet stay planted on the ground and stable throughout the rep, which requires good ankle mobility.
The barbell stays in a vertical line over the midfoot. This requires a certain amount of shoulder and upper back mobility.
You need upper back strength and mobility when using the front rack, crossover grip, or straps. This keeps your torso vertical, elbows up, and prevents you from losing barbell position.
Front Squat Benefits
The knock against the front squat is that you can use less weight than the back squat. That’s true because the front squat anterior position is less stable than the back squat. However, that doesn’t mean you cannot build serious size and strength with the front squat.
Be A Quad God: Both the back and front squats work the quads hard and heavy. But the anterior position of the barbell encourages an upright torso, placing more emphasis on the quads than the back squat.
Low Back Saver: Back squats place a compressive load on the spine because, let’s face it, the barbell is sitting right on your spine. This is not bad, but if your back is aggravated, why upset it further? The vertical torso position with the front squat is easier on the low back because there is less compressive force on your spine.
Better Sports Carryover: As mentioned previously, sports and life happen in front of us, not behind us. The front squat has better carryover to Olympic weightlifting movements, CrossFit competitions, and combat-based sports like MMA and boxing. Front squats are better than back squats if you’re competing in anything but powerlifting.
Top 3 Front Squat Variations
The barbell front squat will always remain the king of front squat variations, but only some have the upper back strength and mobility to hold a barbell in position. Or they are new to front squatting and need to start building the required strength and mobility for the barbell front squat. Either way, these three front squat variations will have you walking funny the next day.
You can thank me later.
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Resistance Band Front Squat
This is the simplest of all the front squat variations; it will help you groove good technique before moving on to more advanced front squat variations. The beauty of resistance band front squat is that the ascending resistance of the band will help build lockout strength, and because it’s easier on your joints, you can rep out for a sweet quad pump.
How to do it:
Get your feet in your preferred squat position and place a looped resistance band under the middle of each foot.
Wrestle the resistance band up and place it on your upper arms, putting each hand on the opposite shoulder.
Keeping your elbows and chest up, squat between your knees to your preferred depth.
Pause, squat back to the starting position, and reset and repeat.
Form tip: If you don’t like the resistance band rubbing against your arm, wear a long sleeve top so it doesn’t pull on your skin.
Set And Rep: Better suited to higher reps because it’s easier; three to four sets of 12 to 15 reps work well.
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Single Arm Landmine Front Squat
The dumbbell and KB unilateral front squats are great variations, but the landmine front squat is easier on the low back, and you can load up more because of the increased stability of the landmine. Like most unilateral exercises, this will strengthen muscle imbalances between sides, and the offset load has core strengthening benefits too.
How to do it:
Standing in front of the landmine, hold the end of the barbell sleeve in one hand a few inches in front of the shoulder.
With your shoulders down, chest up, and feet in the preferred squat position, slowly squat down to your preferred depth.
Pause for a beat, return to the starting position, and reset and repeat for even reps on both sides.
Form Tip: Keep the wrist neutral and the barbell a few inches from the front of your shoulder for better barbell positioning.
Sets And Reps: Three to four sets of 10 to 12 on each side. Both sides equal one rep.
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Double KB Front Squat
The double-racked kettlebell position is a doozy, and it feels as close to a barbell front squat as any on this list. It’s as close to being strangled as any exercise around. The KB front rack position strengthens your anterior core, upper back, and grip strength and prepares you for the barbell front squat.
How to do it:
With your feet in a squat position, hinge and grip a pair of kettlebells on the ground and clean them to the front rack position.
With your wrists neutral and shoulders down and chest up, squat between your knees to your preferred depth.
Push your feet through the floor to return to the starting position. Reset and repeat.
Form Tip: Keeping the wrists neutral is vital for taking pressure off the forearms.
Sets & Reps: Three to four sets of between eight to 16 reps.
