The front squat has long served as the first stepchild of squat variations.
The front squat hooks your quadriceps to a greater extent and, due to the more vertical position of the body, hammers your abdominal core and gives us strength and power.
It is not only great for making you look better, but we also get a bunch of other benefits, like the four mentioned below.
1. Work your legs, keeping your back and knees
The front squats are easier on the back and knees. Science shows that you can work the same specific muscles as in the back squat, while saving is in the lower back and knees. A 2009 study published in the Journal of Strength and Conditioning concludes that the front squat was as effective as the back squat in terms of overall muscle recruitment, with significantly fewer in compression and ex tensor forces.
The results suggest that front squats may be advantageous compared to back squats or conventional squats for people with knee problems like meniscus tears, and for common long-term health. With this I do not mean that you do not do conventional squats or that they are bad options.
2. Comply with good squat techniques
Squats have been associated with lower back pain. In general, the back squat is wrongly blamed. It is not the fault of the back squat, it is because of a bad technique. Lifters can trick squats by getting up in a different position and doing a pseudo squat. Try front squats and your game is over!
Elevators that lean forward in a conventional squat position lose weight and can fall and have major problems or injuries, it is impossible to lean excessively while in conventional squats.
This, in turn, promotes proper squat technique by teaching you to keep your torso straight and upright. If you can do these squats, always remember to maintain a good exercise technique.
3. Provide Transfer
Although not everyone is an avid Olympic lifter, those with any interest in improving their technique, dead lift, and presses will immediately benefit from the front squat.
Barbell placement and body posture in the front squat offer the most direct transfer of Olympic lift from any squat variation.
4. Maintains flexibility
World-renowned strength trainer Charles Polling notes that the front squat immediately evaluates flexibility and to perform the movement with the proper technique we must be flexible in all great joints. Coaches that test athletes’ endurance in front squats, by default, create an incentive to train flexibility.
Additional flexibility work is also advised. If the movement requires flexibility, like the front squat, we should be more flexible.