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There are a few variations of the squat you can do; the back squat, the open squat and the front squat. For those who are currently doing the traditional back squat and finding that there is a strain on your lower back or hip region then you may consider switching to the front squat.

There are 5 key benefits to doing a front squat over a regular/back squat.

1. Great for power lifters that want to improve their Clean or Overhead Press - The front squat is primarily the first movement of a Power Clean so training with the front squat is beneficial to improving your Power Clean stance and form. The same applies to the Overhead Press.

2.  Reduced spinal load - The front squat is generally a more difficult exercise than the back squat as you can't use your hips and it is also less stable. This means that you get a better workout from a lighter weight hence reducing the load you put on your spine.

3. Less Chance of Back Injury  - The form you require in a front squat is a lot more sensitive then that of the back squat. Leaning forward is what causes pressure on your spine and can cause injuries so it is more common in back squats. For a front squat however you have to keep your back upright or you risk dropping your barbell.

4. Back and Abdominal Training - When doing front squats with heavy weights your body's control muscles will be working at full force to keep you stable. This means that your upper back and abdominals will be getting thoroughly worked out hence building on your core strength muscles.

5. More Focus on Quadriceps - Performing a front squat puts more focus on your quadriceps then a back squat which tends to distribute the load heavily on your back and calves. Hence those looking to target their quads in the workout will find that front squats are a better way to go.

Video instructions on how to perform a proper front squat.

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