Bent Over Row: Step-By-Step Guide for the Barbell Row
Matthew Garabedian
December 14, 2024
Read More »
The squat is a dynamic resistance training exercise that engages several muscles from the upper and lower body in a harmonious fashion.
Training these muscles by doing squats can help you become more efficient as an athlete and decrease your risk of injury.
In this article, we will discuss the general benefits of squatting, as well as the difference between the back and front squat.
Improves core strength
Improving your core’s strength can help you in the daily movements, such as standing, bending, walking, and turning.
Squatting will also enhance your balance and coordination, as well as relieve painful sensations in your lower back.
In a 2018 study, researchers found that back squats are especially beneficial for back muscles compared to other exercises (e.g., planks).
Reduces the risk of injury
By targeting the muscles of your lower and upper body, squatting helps you execute full-body exercises in the correct form while maintaining balance and spinal alignment.
Additionally, regular practice of squats will strengthen your tendons and ligaments, which reduces the risk of injury.
Burns calories
Compound movements (e.g., squatting) are excellent exercises to shed a few pounds as they recruit a large number of muscles, which eventually leads to more energy expenditure and calories burnt.
According to Harvard Medical School, you can expect to burn up to 223 calories in 30 minutes of strenuous training like squatting.
Promotes muscle hypertrophy of the lower body
The lower body has the largest muscles of the entire musculoskeletal system (e.g., quadriceps), which burn a lot of calories and need intense strength training to grow larger.
Fortunately, squats strengthen these muscles and promote hypertrophy, improving your athleticism and allowing you to perform daily activities with ease.
Back squat
The back squat adds resistance to the body by lifting a barbell on your shoulders. This exercise is the gold standard in the athletic field, as it accelerates the recovery from injuries and boosts fitness abilities.
Here’s how to do it:
Front squat
The front squat focuses more on the quadriceps, as the weight gets placed on the front of your body.
Note that you will probably need a light barbell for this exercise.
Here’s how to do it:
Why The Front Squat Is Superior
As you front squat the path bar must stay vertical. This forces the upper back and abdominals to engage at a much higher level, eliminating hinging at the hips which in turn forces knee flexion to initiate the movement.
Back Squat Comparison
Back squats, especially low-bar variations, recruit more posterior chain muscles (glutes and hamstrings) due to a greater hip hinge.
An Alternative Resource for Strength and Conditioning
2025 © Hybrid Movement LLC