What To Know
- The wider stance and more upright torso of zombie squats put more emphasis on the quadriceps and glutes, which can help to build muscle and strength in these areas.
- The more upright torso of zombie squats reduces the amount of stress on the lower back, which can help to prevent pain and injury.
- If you’re looking to build muscle and strength in your quadriceps and glutes, zombie squats may be a better option.
When it comes to lower body exercises, squats are a staple. But with so many variations out there, it can be tough to decide which one is right for you. Two popular options are zombie squats and front squats. Both exercises have their own benefits and drawbacks, so it’s important to understand the differences before you choose one.
What Are Zombie Squats?
Zombie squats are a variation of the traditional back squat. The main difference is that zombie squats are performed with a wider stance and a more upright torso. This puts more emphasis on the quadriceps and glutes, and less on the hamstrings and lower back.
What Are Front Squats?
Front squats are another variation of the back squat. The main difference is that front squats are performed with the barbell held in front of the body, rather than behind the neck. This puts more emphasis on the quadriceps and core, and less on the hamstrings and lower back.
Benefits of Zombie Squats
- Increased quadriceps and glute activation. The wider stance and more upright torso of zombie squats put more emphasis on the quadriceps and glutes, which can help to build muscle and strength in these areas.
- Reduced risk of lower back pain. The more upright torso of zombie squats reduces the amount of stress on the lower back, which can help to prevent pain and injury.
- Improved balance and stability. The wider stance of zombie squats helps to improve balance and stability, which can benefit athletes and everyday activities alike.
Benefits of Front Squats
- Increased core activation. The front squat requires the core to work hard to stabilize the body and keep the barbell in place. This can help to strengthen the core and improve overall stability.
- Improved shoulder mobility. Front squats can help to improve shoulder mobility, which can benefit athletes who need to perform overhead movements.
- Reduced risk of knee pain. The front squat puts less stress on the knees than the back squat, which can help to prevent pain and injury.
Which Is Right for You?
The best way to decide which squat variation is right for you is to try both of them and see which one you prefer. If you have any lower back pain or knee pain, you may want to start with front squats. If you’re looking to build muscle and strength in your quadriceps and glutes, zombie squats may be a better option.
Tips for Performing Zombie Squats
- Start with your feet shoulder-width apart and your toes turned out slightly.
- Lower your body by bending your knees and hips, keeping your chest up and your back straight.
- Continue lowering your body until your thighs are parallel to the ground.
- Pause at the bottom of the movement, then push yourself back up to the starting position.
Tips for Performing Front Squats
- Start with the barbell resting on your front deltoids, just below your collarbone.
- Cross your arms over the barbell and grip it with your hands shoulder-width apart.
- Step back with your feet hip-width apart and your toes turned out slightly.
- Lower your body by bending your knees and hips, keeping your chest up and your back straight.
- Continue lowering your body until your thighs are parallel to the ground.
- Pause at the bottom of the movement, then push yourself back up to the starting position.
Variations of Zombie Squats and Front Squats
There are many different variations of zombie squats and front squats. Some popular variations include:
- Barbell zombie squats
- Dumbbell zombie squats
- Kettlebell zombie squats
- Bodyweight zombie squats
- Barbell front squats
- Dumbbell front squats
- Kettlebell front squats
- Bodyweight front squats
Final Note
Zombie squats and front squats are both effective lower body exercises. The best way to decide which one is right for you is to try both of them and see which one you prefer. If you have any lower back pain or knee pain, you may want to start with front squats. If you’re looking to build muscle and strength in your quadriceps and glutes, zombie squats may be a better option.
What People Want to Know
Q: What are the benefits of zombie squats?
A: Zombie squats can help to increase quadriceps and glute activation, reduce the risk of lower back pain, and improve balance and stability.
Q: What are the benefits of front squats?
A: Front squats can help to increase core activation, improve shoulder mobility, and reduce the risk of knee pain.
Q: Which is better for building muscle, zombie squats or front squats?
A: Both zombie squats and front squats can help to build muscle, but zombie squats may be a better option for targeting the quadriceps and glutes.
Q: Which is better for reducing the risk of injury, zombie squats or front squats?
A: Both zombie squats and front squats can help to reduce the risk of injury, but front squats may be a better option for people with lower back pain or knee pain.
Q: Can I do zombie squats and front squats on the same day?
A: Yes, you can do zombie squats and front squats on the same day, but it’s important to listen to your body and rest if you experience any pain.
