Why You Need More Front Squats In Your Life

The front squat is one of my all-time favorite squat variations. Doesn’t matter if it’s with a barbell, goblet hold, or 2 kettlebells it is an exercise that you need to be adding to your program and performing more often.

I don’t have any beef with back squats, so don’t get bent out of shape thinking that I am throwing back squats out the door. Perform them both, because one will be able to help out the other.

Why I perform more front squats than back squats.

Personally, front squats are more advantages for me because I feel a lot better when I am performing them. I dealt with femoral acetabular impingement in the past, which cleared up, but has returned more severely from a recent incident that I am not going to go into detail about.

Nonetheless, I don’t get any hip discomfort during front squats compared to when I perform back squats. I’d be a moron and contradicting when I tell my clients to avoid painful movements and I’m pushing through them.

Out of the past 12 months of training under this specific program from Mike Robertson, I have back squatted less than 10 days out of the entire program.

And I still have gotten great results doing different front squat variations. The results I have seen since focusing more on front squatting include:

  1. My max trap bar deadlift increased by 20 lbs.
  2. I was able to hit a 225 lb front squat.

So less about me and more about you. Why you need to add more front squats.

They just feel a whole hell of a lot better.

The angles in a front squat are a lot friendlier than the angles of a back squat. If you are someone who has some hip discomfort at the bottom of a squat, front squats allow you to continue squatting without the discomfort.

You also don’t have to load up a front squat as much as a back squat. You can get the same exact results with a lighter load when the load is in front of the body.

And the benefits are nearly identical. Both variations are going to get you stronger. As was discovered in a study by Gullet, et al back in 2009.

Again, I’m not say you should never back squat. If you are not a powerlifter, then you don’t need to back squat. It comes down to someones goals, preferences, and biology when choosing squat variations. Or any exercise for that matter.

You can get deeper into a front squat.

The front squat allows you to be in a more vertical torso position, which allows you to sit deeper into the squat. And a deeper squat equates to more glute max activation.

It may be a reason that is less enticing to men than it is to women. But instead of women doing a plethora of different mini-band exercises, the front squat allows them to still work on them booty gains while also increasing strength.

Front squats keep you in a better posture.

Like I mentioned before, front squats keep your torso more upright. If you were at the same torso angle as a back squat, you would just fall flat on your face.


For those people who have weak spinal erectors and round out a lot more than what is desirable during a back squat, try doing a front squat.

Front squats are also going to drive thoracic extension, which is a good thing when people are stuck in a thoracic kyphosis, or excessive rounding.

I also like to have people reach long through their elbows so they get some upward rotation of their shoulder blades. This will hip to prevent you from dropping the weight and to allow air flow into the upper back.

In conclusion, give front squats a shot in your programming. They will make a huge impact on your strength training journey.

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