Zombie Front Squats: The Ultimate Leg Workout

Are you tired of the same old leg workouts that leave you feeling uninspired? If so, it’s time to try Zombie Front Squats, a unique and challenging exercise that targets your glutes, quads, and hamstrings.

What Are Zombie Front Squats?

Zombie Front Squats are a variation of the traditional front squat exercise, which involves holding a barbell in front of your body with your hands crossed over it and squatting down. What makes the Zombie Front Squat different is that, unlike the traditional front squat, your arms remain fully extended in front of you throughout the entire movement, giving you the appearance of a zombie coming to get someone.

This exercise is an effective way to build strength and muscle in your lower body, particularly targeting your quads, glutes, and hamstrings. By holding the barbell in front of your body and keeping your arms fully extended, you challenge your core stability and balance, making this exercise more challenging than traditional front squats.

Zombie Front Squats also require more mobility in your shoulders, wrists, and elbows, which can lead to improved overall mobility and range of motion in those areas over time. As with any exercise, proper form is essential for avoiding injury and maximizing the benefits. When performing Zombie Front Squats, it’s important to keep your chest up, your back straight, and your weight on your heels throughout the movement.

 

The Benefits of Zombie Front Squats

Zombie Front Squats are a challenging and effective exercise that can provide any type of person with a multitude of benefits. Here are some of the benefits of Zombie Front Squats, supported by research:

Stronger Legs
Zombie Front Squats are an excellent way to build strength and muscle in your lower body. Studies have shown that front squats, in general, are more effective than back squats at targeting the quads and glutes. In one study published in the Journal of Strength and Conditioning Research, researchers found that front squats activated the quadriceps and glute muscles to a greater extent than back squats.

Improved Mobility
The unique arm position required in Zombie Front Squats can improve mobility in your shoulders, wrists, and elbows. In a study published in the Journal of Orthopaedic & Sports Physical Therapy, researchers found that front squatting with an open grip (similar to the grip used in Zombie Front Squats) increased shoulder mobility in participants.

Increased Core Strength
The extended arm position required in Zombie Front Squats challenges your core stability and balance, which can lead to increased core strength over time. In a study published in the International Journal of Sports Physical Therapy, researchers found that front squats (with a standard grip) activated the core muscles to a greater extent than back squats.

Greater Functional Strength
Zombie Front Squats are a functional exercise, meaning they mimic movements that you might perform in everyday life. By strengthening the muscles involved in squatting, you’ll be better able to perform tasks such as bending down to pick something up or getting up from a chair. In a study published in the Journal of Strength and Conditioning Research, researchers found that front squats improved functional ability in older adults.

 

How To Do A Zombie Front Squat

Performing a zombie front squat may look intimidating at first, but with proper technique, it can be a highly effective exercise for building lower body strength and improving core stability. Here’s how to do a zombie front squat:

1. Begin by standing with your feet shoulder-width apart and your toes pointing forward. Place the barbell in front of your body and grip it with your fingertips, keeping your arms fully extended.

2. Lift the barbell off the ground, keeping your back straight and your chest up. The barbell should rest on your fingertips, just below your collarbone.

3. Take a deep breath and brace your core muscles. This will help to stabilize your spine and prevent injury.

4. Lower your body into a squat position, keeping your knees tracking over your toes. Keep your chest up and your back straight, and try to maintain a neutral spine throughout the movement.

5. Once your thighs are parallel to the ground, push through your heels and stand back up to the starting position.

6. Repeat for the desired number of reps.

When performing a zombie front squat, it’s important to maintain proper form to prevent injury and maximize the benefits. Here are some additional tips:

– Keep your elbows up and pointed forward throughout the movement. This will help to keep your chest up and maintain proper form.

– Focus on keeping your weight on your heels throughout the movement. This will help to target the muscles in your glutes and hamstrings.

– Start with a lighter weight and gradually increase the weight as you become more comfortable with the movement.

 

What is the difference between a front squat and a zombie squat?

Front squats and zombie squats are two different variations of the squat exercise, each with their own unique characteristics. Here’s a breakdown of the differences between the two:

Front Squats:

In a front squat, you hold a barbell in front of your body with your hands crossed over it. The barbell rests on your shoulders and collarbone, and you squat down with your knees tracking over your toes. The key difference between a front squat and a back squat is the placement of the barbell; in a front squat, the weight is shifted to the front of the body, putting more emphasis on the quadriceps and core muscles.

Zombie Squats:

In a zombie squat, you hold a barbell in front of your body with your arms fully extended, as if you were a zombie reaching out to grab someone. The barbell rests on your fingertips, rather than your shoulders, and you squat down with your knees tracking over your toes. The extended arm position challenges your core stability and balance, making this exercise more challenging than a traditional front squat.

 

Conclusion

Zombie Front Squats are a fun and challenging exercise that can help women build stronger, more defined legs. By adding this variation to your workout routine, you’ll target your quads, glutes, and hamstrings in a new and effective way. Give it a try and see the results for yourself!