ActiveThree types of front squats and their unique benefitsWant to build killer quads? The front squat can get you thereWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveThree types of front squats and their unique benefitsWant to build killer quads? The front squat can get you thereWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Want to build killer quads? The front squat can get you there
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
Back squats may be crowned as the king of lower body days, so that must make the front squat second in the line to the throne.
If you’re looking to beef up your pins, then you can’t go wrong with the front squat. Placing the load on the front of the body, thiscompound exercisecan build impressive quads, as well as hitting your glutes, hamstrings, calves and upper back muscles.
They’re not the easiest exercise to master though, or the most comfortable. Just trying to position your arms and wrists correctly under the bar can feel like a workout in itself. Not to mention the anterior load forces your body into a more upright position giving your core strength a serious run for its money (so don’t be disheartened if you’re not lifting half the weight of your back squat).
If you’re not quite ready to take on the barbell version of the front squat just yet, there are plenty of other variations out there that still give you plenty of bang for your buck. Here’s three of our favourites…
Goblet squat
(Image credit: Getty Images)
(Image credit: Getty Images)
The goblet squat is a relatively low-skill exercise (making it ideal for beginners) and is a great way to nail your front squat form without having to balance abarbellacross the front of your shoulders. Holding either a singledumbbellorkettlebellin front of your chest helps you master staying in that all-important upright position. Although don’t mistake ‘low-skill’ for low results, goblet squats are an excellent exercise that can build solid strength and muscle.
How to do:
Landmine squat
(Image credit: Getty Images)
(Image credit: Getty Images)
The landmine squat does require a barbell but it isn’t as dangerous as its name implies. Instead of resting a bar across your chest, one end is secured in a landmine attachment on the floor, you then load up weight on the other end, hold it to your chest and squat down. In comparison to its barbell and goblet cousins, the landmine squat is incredibly comfortable, easy on the joints and having a point of contact with the floor makes it a much more stable movement. Plus, you can load up the weight safely to still make some serious gains.
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How to do:
Zercher squat
Zercher Squats - YouTubeWatch On
Zercher Squats - YouTube
Zercher Squats - YouTube
How to do:
Tip:If you find resting the barbell between your elbows too uncomfortable, pop a bar pad around the bar for some extra cushioning, or wrap an exercise mat around it
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