Front Squat vs Leg Press (Which is Better?)

Equipment Needed

• Squat Rack
• Barbell
• Bumper or Iron Plates
• Lifting Straps (optional if needed)

Step-by-Step Instruction

• Set the height of the squat rack so that the barbell is about 1-2 inches below the flexed elbow (Elbow pointing toward the squat rack prior to taking the weight off the hooks).
• One of the first considerations you are going to want to make is what grip you want to use to perform the front squat.
• Later in the article, I will talk about different grips and the reasoning behind each grip.
• For now, I am going to assume you are using a two-finger clean grip. (Most commonly used by athletes).
• Walk closely to the barbell and place it very close to your neck.
• Bring your elbows up and the barbell should be resting on the raised anterior deltoid muscles. You are now holding the bar with what’s called a “front rack position” (THERE SHOULD BE NO STRESS OR TENSION ON THE HAND OR WRIST TO HOLD THE BARBELL).
• With your front rack, lift the bar off the hooks. I recommend a staggered stance to lift the barbell off the rack.
• Take 2 steps back and set your feet slightly wider than shoulder width. Toes slightly pointed out.
• Maintaining a strong front rack, take a deep breath, and brace the core.
• Initiate the squat by hinging the hips back and bending the knees simultaneously.
• Descend into the squat with control until your hip crease is slightly below the knee. (Most professionals consider this to be parallel or just below parallel).
• At this point, the core should be braced, the front rack strong, elbows up, and the lifter is ready to drive out of the “hole” and stand the weight back up.
• Keep a balanced foot with a strong arch, drive through the heels, and drive the hips until you are back at the top of the movement and ready for the next rep.

Grips

• Clean grip with 1 or 2 fingers. This is the most common grip used by Olympic lifters and athletes. This trains the specific position the bar would be in at the catch of a clean and therefore very advantageous for these athletes.
• Crossed arms. This is a common grip for athletes that want all the benefits from the front squat but may not have the flexibility or need for a finger grip.
• Lifting Straps. This allows the lifter to get the front rack position, engaging the upper back musculature, and takes a lot of stress off the fingers and wrists.

Coaching Points

By far the most common mistake with Front squatting (and most all compound movements) is improper form. Because the lift is very technical, uses the whole body, and requires patience and persistence, lifters oftentimes have incorrect form without realizing it, go up in weight too quickly, and may injure themselves.

Be patient with your flexibility. Persistence and working hard on your flexibility will pay off with front squatting. Remember to always warm up prior to any lifting session. Work on flexibility drills during warm-up sets as well. After your session, use cool-down techniques, foam roll, stretch, and hydrate.

In regards to your setup and form; treat every rep like it’s a 1 rep max. Put a tremendous amount of detail in your setup (Do it the exact same way, every rep). Make small gains in weight over time.

Benefits

Front Squats are a variation of the traditional back squat exercise. They have many of the same benefits, including building strength and power in the lower body and improving balance and coordination.

However, Front Squats have some additional benefits compared to back squats. Because the barbell is held in front of the body, front squats engage the core muscles more, helping to improve core stability and posture.

Front Squats can also help to improve mobility in the hips, ankles, and wrists.