Many powerlifters, and a few bodybuilders, believe the front squat is a very effective movement for adding mass to the front quadriceps. While it’s true that squats are an amazing movement for adding mass, it’s not always guaranteed that this movement can be completed safely and without incident. Trainers should be completely aware of the risks and pitfalls associated with this injury.

Start light

If you can back squat 385 pounds, you should start your front squats with 135 pounds. Yes, it may seem like a major drop-off, and you may doubt you’ll see any gains. However, the mechanics of this movement are unlike any other exercise. The weight sits on your deltoids and your back is taken out of the movement, for the most part. Your legs do the work, and your upper body framework has to gently balance this very unfriendly weight placed in a very unsettle place. Use low weight and move up once you’ve mastered the movement completely.

Don’t double up

Using both front and back squats in the same workout can lead to overuse of the knees. Just as you couldn’t justify starting your chest day with 8 or 9 sets of bench press, you can’t expect to train with front and back squats together and not expect some swelling in the knees due to overuse. Train for the long run, and your knees will thank you for it.

Watch the shoulders

Many bodybuilders experience damage to their AC joint of the shoulders from the heavy barbell being placed upon them in a manner in which they are not accustomed. The AC joint is very easily damaged, and its treatment can be long and painful. Use the squatting pad or a towel to protect your shoulders from the weight. The prospect of injuring your shoulder on leg day may sound silly to you, but it’s a very real possibility. Front squats have damaged more body parts than any movement not called the bench press or shoulder press. You must respect and fear this movement!

Experience

Front squats require more flexibility/stretch in the shoulders, arm, elbow and wrist area than standard squats. If you have poor balance, you could just find the weight falling down on you. Start light, and stretch the legs out a minute or two longer than you normally would before back squats. Don’t spend 20 minutes stretching. Five to seven minutes is usually more than adequate. Beginner bodybuilders can usually steer clear of front squats and still develop their front thighs just fine.

Front squats are very popular with powerlifters whose entire career is often predicated upon the ability to move big numbers when it comes to the squat. If you’re a bodybuilder looking to bump up your front thigh development, you should consider their use. Train slow and with intelligent weight, and enjoy the results. If you’re happy with their development and don’t want to risk damage to your body, they may be a movement to avoid for the time being.

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