Front squats are an effective way to build muscle in your legs, specifically in your quadriceps & upper back when compared to your traditional back squat

Due to the nature of the front squat, it’s mobility requirements are high. You must have excellent thoracic spine mobility in order to keep your chest up, wrist & shoulder flexibility for re-racking & being able to hold the bar while performing the squat. Not forgetting the hip, groin and ankle mobility to actually perform the squat.

When performing these lifts, the usual muscles will be activated but there is a greater emphasis on the quadriceps & upper back.

With regards to athletic performance front squats have been proven to increase:

• Shoulder Health

• Knee Health

• Overall Strength

• Jump Power

• Hip Extension

• Muscle Building

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References

Gullett, Jonathan C., et al. "A Biomechanical Comparison of Back and Front Squats in Healthy Trained Individuals." Journal of Strength and Conditioning Research 23.1 (2009): 284-92.

Hori, Naruhiro, et al. "Does Performance of Hang Power Clean Differentiate Performance of Jumping, Sprinting, and Changing of Direction?" Journal of Strength and Conditioning Research 22.2 (2008): 412-18.

McBride, Jeffrey M., et al. "Relationship Between Maximal Squat Strength and Five, Ten, and Forty Yard Sprint Times." Journal of Strength and Conditioning Research 23.6 (2009): 1633-636.

Wisloff, U. "Strong Correlation of Maximal Squat Strength with Sprint Performance and Vertical Jump Height in Elite Soccer Players." British Journal of Sports Medicine 38.3 (2004): 285-88.

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