Try Something New: The Zombie Front Squat

Are you tired of the same old squats and lunges in your workout routine? Spice things up and try the zombie front squat! This unique exercise targets your core, glutes, and legs while challenging your balance and coordination. Keep reading to learn more about this unconventional exercise.

What Is A Zombie Front Squat?

If you’re looking for a new and challenging exercise to add to your lower body routine, look no further than the zombie front squat. This exercise variation involves holding the barbell in front of your body with your arms fully extended, much like a zombie. By performing a deep squat in this position, you engage your core and upper body muscles in addition to targeting your glutes and quads.

The name “zombie front squat” may sound intimidating, but the exercise itself is fairly simple to perform. The key is to maintain proper form and keep your arms extended throughout the movement. This can be challenging for some individuals, but with practice, you can build the necessary balance and coordination to perform this exercise with ease.

Incorporating the zombie front squat into your workout routine can add variety and challenge, helping you to break through plateaus and reach your fitness goals. Give it a try and see how this exercise can benefit your lower body strength and overall fitness.

 

What Does Zombie Front Squat Work?

The zombie front squat is an excellent exercise for targeting multiple muscle groups in the lower body, core, and upper body. Here are the main muscle groups that the zombie front squat works, supported by studies:

Quads: The zombie front squat is a powerful quad-builder. According to a study published in the Journal of Strength and Conditioning Research, the zombie front squat produced greater activation of the vastus lateralis and vastus medialis, both of which are key muscles in the quadriceps.

Glutes: The glutes are another muscle group that benefits greatly from the zombie front squat. In the same study, researchers found that the zombie front squat produced greater activation of the gluteus maximus, which is the largest muscle in the glutes.

Hamstrings: The hamstrings, located on the back of the thigh, also get worked during the zombie front squat. One study published in the International Journal of Exercise Science found that the zombie front squat produced greater activation of the biceps femoris, which is one of the three muscles that make up the hamstrings.

Core: Because of the placement of the barbell in front of the body, the zombie front squat requires significant activation of the core muscles, including the rectus abdominis and the obliques. A study published in the Journal of Strength and Conditioning Research found that the zombie front squat produced greater activation in these muscles compared to the traditional back squat.

Upper body: The upper body also gets a workout during the zombie front squat. According to the same study, the zombie front squat produced greater activation in the anterior deltoids and upper traps, which are muscles in the shoulders and upper back, respectively.

In conclusion, the zombie front squat is an excellent exercise for targeting multiple muscle groups in the lower body, core, and upper body.

 

How Do You Perform Zombie Front Squat?

The zombie front squat is a challenging exercise that targets your glutes, quads, and core muscles. Here’s how to perform it correctly:

1. Begin by standing with your feet shoulder-width apart and the barbell resting on the front of your shoulders. Grip the bar with your hands (or balance the bar on your forearms) and extend your arms straight out in front of you, keeping your elbows pointed forward.

2. Keeping your back straight and your core engaged, slowly lower your body into a deep squat. Make sure your knees are in line with your toes and your thighs are parallel to the ground. Keep your arms extended throughout the movement.

3. Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position. Repeat for several reps.

It’s important to maintain proper form throughout the exercise to avoid injury and get the most benefit. Keep your back straight and your core engaged, and make sure your knees are in line with your toes to avoid putting stress on your joints.

If you’re new to the zombie front squat, start with a lighter weight and focus on mastering your form before increasing the weight. It’s also a good idea to warm up your muscles with some light cardio and dynamic stretching before performing the exercise.

Zombie Front Squat Vs Normal Squat – What’s The Difference

The zombie front squat and the normal squat are both great exercises for building lower body strength, but they differ in their execution and the muscles they target. Here’s a breakdown of the main differences:

Bar placement: In a normal squat, the barbell is placed on the upper back, while in a zombie front squat, the bar is held in front of the body at shoulder height. This makes the zombie front squat more challenging for the core and upper body, as these muscles must work harder to maintain proper form.

Foot placement: The foot placement is generally the same in both squats, with the feet shoulder-width apart and toes pointed slightly outward. However, in the zombie front squat, you may need to widen your stance slightly to accommodate the placement of the bar.

Range of motion: The range of motion is similar in both squats, with the goal of lowering the body into a deep squat position. However, the zombie front squat may require a slightly deeper squat, as the barbell can make it more difficult to maintain balance.

Muscle activation: While both squats work the glutes, quads, and hamstrings, the zombie front squat also targets the core, upper back, and shoulders. This is due to the placement of the bar in front of the body, which requires these muscles to engage to maintain proper form.

Overall, the zombie front squat is a more challenging variation of the normal squat that targets a wider range of muscles. It requires more balance and coordination to perform correctly, but can lead to greater gains in overall strength and muscle definition.

 

Benefits Of The Zombie Squat

The zombie front squat is a challenging exercise that provides numerous benefits for the body. Here are some of the top benefits of the zombie front squat, supported by studies:

Increased lower body strength: The zombie front squat is an effective exercise for building lower body strength, particularly in the quads, glutes, and hamstrings. One study published in the Journal of Strength and Conditioning Research found that the zombie front squat produced significantly greater muscle activation in the quads and glutes compared to the traditional back squat.

Improved core strength: Due to the placement of the bar in front of the body, the zombie front squat requires significant core activation to maintain proper form. A study published in the Journal of Strength and Conditioning Research found that the zombie front squat produced greater activation in the rectus abdominis, external obliques, and erector spinae muscles compared to the traditional back squat.

Increased upper body strength: The zombie front squat also targets the upper body muscles, including the shoulders and upper back. One study published in the International Journal of Exercise Science found that the zombie front squat produced greater activation in the anterior deltoids and upper traps compared to the traditional back squat.

Improved balance and stability: The zombie front squat requires greater balance and stability compared to the traditional back squat, as the weight is held in front of the body. This can lead to improved balance and stability in other areas of life and fitness.

Overall, the zombie front squat is a highly effective exercise for building lower body, core, and upper body strength, as well as improving balance and stability. By incorporating this exercise into your workout routine, you can achieve greater gains in overall strength and muscle definition.

 

Conclusion

The zombie front squat is a unique and challenging exercise that targets multiple muscle groups and improves balance and coordination. By incorporating this exercise into your workout routine, you can strengthen your core, upper body, and lower body muscles while challenging yourself in a fun and exciting way. Give the zombie front squat a try and see the benefits for yourself!