squats. It improves posture and helps correct natural occurring over development of of some muscle groups. Moreover, it results in a different balance for the body which can change poor ankle angles and improve balanced development of hips/abs in relation to the lower back. The change in ankle angle and balance results in more explosion and faster sprints.

I used to lift a lot, now I mostly just life my fork, but it is a totally different lift. I suggest everyone go home and just try it with the empty bar. You feel you body handle the weight in a totally different way. Instead of extending out backwards you hips will stay up under your body more. The balance of the weight from hips down will shift drastically, and your posture will feel much different. Just as an FYI DO NOT TRY TO DO THE FRONT SQUAT USING YOUR NORMAL BACK SQUAT WEIGHT! You will fail, drop the weight, and feel like a idiot.