I cant back squat for now cuz I messed up my hip flexor. I can do front squats without any pain so I thought I'd stick with these until the pain subsides and I can back squat again

is there a general rule of thumb when it comes to what your front squat should be relative to your back squat?

like 80% of back squat? or something?

In weightlifting 85% of back squat is general consensus but yeah people always vary

Why would you target your quads with squats? Why even target quads in general. There are better exercises to "target quads"

If you're serious about targeting quads do things that truly target quads like leg presses and all that.

Why would you target your upper body with squats? If you want to target upper body do upper body excercises.

Why would you want to take pressure off your knees? Squatting doesn't pressure the knees unless you point your toes at 45 degrees. Just point your toes more forward. EZ. No need to do some contrived retarded exercise.

The number one most stupidest thing about front squats is you have to use lighter weight to do them.

They are overly complex and pointless and contrived.

There is literally no reason to go through the awkwardness of doing them and time would be better spent actually squatting heavy for real.

You can do them if you think you're cool but don't sit there and try to tell me there is a legitimate functional reason for a bodybuilder to do them.

Hero derp let's try something unnecessarily weird and contrived and pretend there's a legit reason to do weird gimmicky chit. Bodybuilding has a long history of dumb stuff like this.

You have to be an idiot to think taking weights off the barbell is somehow the "smart" thing to do.

They are not fun, and they are not useful.

Difficult gimmicks don't = better results

Heavier weights = better results

That's a scientifically proven fact

I understand your supposed reasons for thinking to do them but just like they were dumb reasons (missing the point of lifting in the first place) two years ago when it first became trendy, they are dumb now too.

Keep believing your bro science though.. remember that term?

Wut. By that logic you wouldnt do incline pressing since you can flat bench more, or tricep extensions since you can close grip bench more

Right because you can compare isolations to compounds...

Lmao post a pic of your results let's see what you look like.

The only people I ever see do front squats are ppl with those forever generic mediocre body types.

Some of you people have no idea what you're doing. Body sculpting... not even once.

Keep working on your generic factory stock physique bro...

Good luck with your chitty split routine. You will always have a basic looking body shape.

I've been running Upper/Lower for a year now. Never did a split routine. Why the **** are you so salty m8?

Because of front squats!!!

not everyone is a bodybuilder
FS are great for athletic gains
FS fix posture naturally
FS/squats in general ensure youre strong a male, not some flimsy pretty looking physiue guy


why are you in this thread? youve given literally zero input other than female like passive aggerssivness

tbh i think thoracic mob. is likely your biggest problem. this is a good post.

So front squats fix posture but traditional (heavier) squats don't...

Ok....

Wow you just don't get it do you?

You body is shaped like a pop tart or a deck of cards

front squats force you to stay upright. I've back squatted 365 for a triple, but my posture on 245 lbs front squat is absolute chit

That's because it's a weird awkward excercise where you have to lower and limit the weight to even do it right. Just because it's an awkward movement doesn't mean it "fixes" your posture anymore than squats/deads/presses would

Probably already been stated but your torso is leaning forward too much. I try to visualize sitting my ass down onto the ground inbetween my toes and that helps keep my torso more vertical. You need extreme ankle mobility to do this unless you have really short legs ans long torso, and if you have long legs like me this will cause wear and tear on your knees over time so only go heavy for a few weeks at a time.

I dont get it, you literally typed this on this page.Youre missing my point, the OP is not asking for pros and cons and you just listed cons that relate to only portion of people (bodybuilders)

were not all bodybuilders (no one is unless you compete really)

Front squats and squatting in general are a great exercise....there is nothing you need to add to that...nvm I get it you suck at it so its a shtty exercise

Everyone sucks at it it's not natural it's too contrived. Look at how complicated this whole thread is trying to make it work. He can't even do it right.

Why bother?

This is a big part of why I argue they are pointless.

They are too hard to even do right and if you do, it's not really any better than lots of other things you could be doing with that slot of time, effort, calories, etc..

I personally got my abs from squatting I don't even really do isolations. When I say bodybuilding I mean strength training, and results are a byproduct of strength gains. And as a goal, I don't mean a competition, I mean just having a nice body, looking good naked and being strong.

For most people that is the basic goal and front squats don't really get you to that goal in an efficient way. Yet for some reason it's a dumb trend.

So it makes my inner nerd irritated because of the principle of the lack of logic and science of it all.

But who was

I FS about 150kgs at 77kg body weight. I've always had a pretty upright squat so take this with a grain of salt.

From the pictures, it looks like your heels were a little close, you could probably start with a slightly wider stance. Toes maybe point more forward and less outwards. Play around with this one, its different from person to person, even half an inch may make a difference..

You are already rounding your back on your way down. One cue that helped me when I first started Olympic weightlifting is to look up a bit (40 degrees). This helps keeps my neck elongated, elbows up, my posture upright and chest out.
Even luxiaojun tilts his chin up from time to time.


Could be thoracic mobility as well since you're already rounded on the way down. Take a foam roller and use it to stretch your upper back. You can youtube a bunch of other exercises for this as well.

Also, your core seems a bit weak compared to what your legs can push out. I dont know how your set progression is like but maybe work in more sets at roughly 70-80% of what you're doing now to let your core catch up with proper form.

Can you sit at the bottom position comfortably?

If you post your vid on Reddits r/weightlifting/, people there would probably give you some pretty good advice.

Front squats are being "not natural it's too contrived" is subjective

the squat position in general is how our entire body naturally folds...its actually very healthy to just sit in a squat position...its how we evolved to chit

Look at the deadlift...brb a fukn bicep tear is regualr injury
look at bench press, there are more setups and techniques for that than any other exercise out there


if youre arguing that doing both Front and back squats having no/minimum benefit than doing just one then ya I agree....but the back squat has always felt ackward and contrived to me.

I never enjoyed working out legs till i started doing a front squat

Wow so much stupid in this post that you managed to out do your first post.

could also be hypermobility in the shoulders

the front squat isn't complicated. it's a primal movement.

Damm bro just saw your front squat vid

You can't let the bar make you go froward like that, you have to keep your abs tight and your back straight. Your upper body should not move at all during a front squat, if it does you either lack mobility/flexibility or you lack core strength.

For other posters here: If there is a huge discrepancy between how much you can back squat and how much you can front squat, the answer is usually you have to train your abs more

look at your sig fatso.

Why are you trying to tell me about bodybuilding when you can't even get in shape.

did you ever think its because of the dumb things you think are right aren't actually right?

Ive achieved the end game, I know what it takes to look good and thats why I criticize retards like you.

Keep curling bro.

You dumb fat fuk lol

I know what Im talking about, you're living proof that you don't know what the fuk you're talking bout.

Don't take that tone with me *******

I see red in your future. Srs


Also watch this vid or just skim through it

Squat isn't a fuking leg exercise it works out 600 muscle groups from head to toe.

Another dumb comment.

This isn't a "leg day" workout its a total body work everything exercise.

It works legs just as much as chest, abs, back etc...

did you learn your fitness knowledge off youtube ads?

And yet it is complicated and OP can't do it.

I can squat 3 plates with no hands bro. Im that limber and athletic.

Yet I would never want to do front squats they are dumb.

Squats is a primal movement. Yes. thats an argument for squats. Not front squat.

Babies and 3rd world poor people have lunch don't front squat. They just plain squat.

The regular squat is the best. thats what I'm trying to say. Regular squat is just fine.

Yeah its a "compound" exercise"

Not a leg one. Its not really a good leg exercise like I said if you want to target legs do leg work.

You realize if you squat ATG correctly you actually disengage the quads when in the pocket right?

Its called variation you retard


Doing the same thing over and over gives you specific adaptations to that movement - back squatting over and over makes you good at back squatting


The effect of doing something over and over also has diminishing returns (repeated bout affect). The more times you do the same thing, the less affect it is having. Doing the same thing over and over also can lead to overuse and injury


Why do 99% of elite powerlifters have an off season where they do not perform a competition back squat for weeks, months on end? or a competition bench? for funsies? cos they read it in a T Nation article or saw some guy do some front squats once and it looked cool??