Discover the elevated quad squat variation that targets your lower body for a bang for your buck workout. By simply raising your heels roughly 15cm, you position yourself for the Front Quad Squat. This stance, combined with a shoulder-width stand, amplifies the effectiveness of the staple exercise. Originating from the traditional Barbell Back Quad Squat, this advanced squat technique places the barbell securely across your collarbone and front deltoids rather than your back, challenging your balance and posture.
The Front Quad Squat presents several compelling advantages for those looking to increase their lower body performance, quadriceps workout, glute activation, and overall lower body exercise.
Here are three key benefits:
- Increased Range of Motion: Thanks to the heel elevation and stance, you’ll experience a heightened range of motion during your squat. This full extension and contraction in the knee joint are excellent for training and fortifying the legs through their complete movement span.
- Targeted Quadriceps Engagement: The upright position requires minimal back involvement, but the angle between your torso and legs accentuates, pinpointing the recruitment to your Vastus Medialis Obliquus (VMO). This muscle is critical for knee stability and is mainly engaged when you squat below 90° knee flexion and in the final stages of knee extension.
- Lower Back Alleviation: As the Front Quad Squat requires less from the lower back, it’s a gentle alternative to alleviate strain while still maintaining an effective leg day routine. When rotating exercises, swapping heavy back squats or deadlifts with this squat variant can give your back the respite it needs.
Free example program
Plan your path to strength gains with this example program – perfect your squat technique and bolster your lower body strength:
A1 – Front Quad Squat, 4 to 6 reps over 6 sets, maintaining a 4010 Tempo and a rest period of 120 seconds.
A2 – Lying Hamstring Curl, single leg, with a dorsiflexed foot and toes pointed slightly out, for 4 to 6 reps, 6 sets, following a 4010 tempo, and 120 seconds of rest.
B- 45*D Back Extension, Ezbar on your back, 6 to 8 Reps, 3013 Tempo, 120 sec rest
Include a fully developed leg day routine in your strength training regime. For more insights on squat variations, visit our in-depth articles at Human Strength Hub, and for additional squat technique tutorials, check out our Back Quad Squat guide.
Switching up your workouts with different squat types is a crucial factor for training progression. Incorporating the Front Quad Squat is a great move to overcome plateaus, especially in VMO development.
Adopt the Front Quad Squat into your regimen, and let me know how you get on!
Frequently Asked Questions
What is a Front Quad Squat?
A Front Quad Squat is an advanced squat variation that targets the quads more directly. With your heels raised and the barbell placed securely across your collarbone and front deltoids, this squat variation challenges both your balance and posture.
How does a Front Quad Squat differ from a typical squat?
The key difference between a Front Quad Squat and a regular squat depends on the weight positioning and stance. In a Front Quad Squat, you’re holding the weight at the front of your body across your collarbone and front deltoids, and your heels are raised which amplifies the range of motion and places a greater focus on the quads.
What are the benefits of Front Quad Squats?
Front Quad Squats offer several compelling advantages: they give you an amplified range of motion, target your quadriceps, and alleviate stress on your lower back. This makes them a great alternative for those looking to intensify their lower body workouts, particularly the quads and glutes.
Do I need special equipment for Front Quad Squats?
You will need a rack and barbell for Front Quad Squats. The elevation of the heels can be maintained by using an elevated platform with a pair of weightlifting shoes. Make sure whatever method you use to elevate your heels is stable and safe.
I have lower back issues. Is the Front Quad Squat suitable for me?
Yes, since Front Quad Squats require less from the lower back than traditional back squats, they could be a good alternative to maintaining effective leg day routines while alleviating strain on the lower back. However, as with any new exercise, it’s advisable to consult with a certified personal trainer.
Remember, these are general guidelines. Always listen to your body and adjust your workout routines accordingly. For more personalised advice, consider getting in contact with me.
