The barbell front squat is a compound exercise that targets the lower body muscle groups. With the barbell rested on the anterior delts, the front squat puts extra emphasis on the quads and glutes, but also requires the upper back and core strength to stay upright. This movement can be used as a variation of the back squat, as an accessory lift for either squats or deadlifts, or as a primary exercise for building strength and muscle. Though front squats may be more difficult to learn than back squats, many lifters and athletes prefer them for their superior results. Despite the initial discomfort and learning curve, the barbell front squat is an incredibly effective exercise for building strength and size in the lower body.
One way to incorporate the barbell front squat into workouts is to use it as a primary exercise for building strength and size in the lower body. It can be performed as part of a leg day routine or as a standalone exercise. Here's an example of how to incorporate it into a leg day workout:
1. Warm up: Start with a few minutes of light cardio to get your blood flowing. Then, perform dynamic stretches for your hips, shoulders, and ankles to improve mobility.
2. Barbell front squats: Start with a weight that challenges you but allows you to maintain proper form. Perform 3-4 sets of 8-12 repetitions. Focus on maintaining an upright posture, pushing through your heels, and keeping your core engaged throughout the movement.
3. Superset with Romanian deadlifts: After each set of front squats, immediately perform a set of Romanian deadlifts. This exercise targets the hamstrings and glutes. Perform 3-4 sets of 8-12 repetitions.
4. Bulgarian split squats: This exercise further targets the quads and glutes. Perform 3-4 sets of 8-12 repetitions on each leg. Use dumbbells or a barbell for added resistance if desired.
5. Leg press
: Finish off your leg workout with leg presses to target the quads, glutes, and hamstrings. Perform 3-4 sets of 8-12 repetitions, gradually increasing the weight with each set.