Front Squats: What They Work and Why You Should Be Doing Them

Front squats are one of the most effective and misunderstood movements in strength training. While often overshadowed by the classic back squat, the front squat offers a unique set of benefits that target specific muscle groups and deliver serious results for athletes, lifters, and anyone looking to build a strong, functional body.

---

What Muscles Do Front Squats Work?

At the core of the front squat’s power is its ability to hit your anterior chain — the muscles on the front of your body — more directly than a traditional back squat.

Primary Muscles Worked in a Front Squat:

• Quadriceps (thighs): The front squat places more emphasis on your quads than any other squat variation.

• Glutes: Though the focus is on the quads, your glutes are still heavily activated, especially as you push up from the bottom of the squat.

• Core (abs & obliques): Holding the bar in the front rack position forces your core to stabilize throughout the movement.

• Upper Back & Shoulders: Your traps, deltoids, and upper back work hard to support the barbell and maintain posture.

Supporting Muscles:

• Hamstrings: While they’re less engaged than in back squats, the hamstrings still contribute to stability.

• Erector Spinae (lower back): These muscles help keep your spine aligned and resist forward collapse under the bar.

---

What Does the Front Squat Target and Why It Matters

The unique upright torso position of the front squat shifts the load forward. This makes it an excellent movement for building knee-dominant strength, improving posture, and reinforcing healthy squat mechanics.

If you're an athlete — especially in sports requiring explosive power or agility — front squats are ideal for improving force production while protecting your lower back from excessive strain.

---

Benefits of Front Squats (More Than Just Strong Legs)

1. Improved Core Strength
   The front squat demands significant engagement from your abdominals, acting like a natural anti-flexion exercise that improves real-world core stability.

2. Better Mobility and Posture
   With the bar in front, you’re forced to keep your chest up, elbows high, and spine neutral. Over time, this improves thoracic spine mobility and shoulder stability.

3. Knee and Ankle Health
   The deep, upright squat helps improve ankle dorsiflexion and reinforces knee tracking, which is especially beneficial for runners, lifters, and those recovering from knee-related issues.

4. Glute Activation Without Heavy Load
   Yes, front squats work your glutes — and they do so effectively even with lighter weights due to the increased depth and positioning.

5. Safe for the Lower Back
   Compared to back squats, front squats place significantly less shear force on the lumbar spine, making them safer for those with back concerns or poor mobility.

6. Functional Transfer
   From cleans to box jumps, front squats translate directly to functional athletic movements and Olympic lifts.

---

My Experience with Front Squats

Years ago, after a lower back injury sidelined me from back squatting, I reluctantly turned to front squats. At first, I struggled with the front rack and couldn’t lift nearly as much. But within weeks, I noticed a dramatic improvement in my core strength, posture, and quad development. Not only did I regain strength without aggravating my back, but my clean and jerk numbers also shot up. Now, front squats are a cornerstone in my programming — and I recommend them to nearly every client I coach.

---

Barbell vs. Dumbbell vs. Machine Front Squats

• Barbell Front Squats: The classic version. Best for progressive overload, athletic development, and full-body engagement.

• Dumbbell Front Squats: Great for beginners or those training at home. Easier on the wrists and still delivers excellent quad and core activation.

• Front Squat Machines: Useful for isolating the legs and maintaining posture, especially for rehab or hypertrophy-focused workouts.

---

Common Front Squat Questions Answered

• Do front squats work glutes?
  Absolutely. While quads are the star of the show, glutes fire up to extend the hips — especially at the bottom of the squat.

• Do front squats work hamstrings?
  To a degree, yes. But they’re more stabilizers than prime movers here. For hamstring focus, consider Romanian deadlifts or good mornings.

• Are front squats good?
  They’re not just good — they’re one of the most underrated tools for leg development, posture, and functional strength.

• What do front squats help with?
  Improved athletic performance, Olympic lifting prep, posture correction, and safer leg training for those with back concerns.

---

Why You Should Be Front Squatting

Whether you’re chasing aesthetics, strength, or performance, the front squat deserves a spot in your program. It teaches body awareness, hones mobility, and builds a balanced lower body that moves well — not just looks good.

Don’t let the initial discomfort of the front rack position deter you. Like anything worth mastering, the front squat rewards consistency. The strength gains, mobility improvements, and athletic carryover make it one of the smartest training investments you can make.