[ad_1]
Front Squat vs. Back Squat: Understand the Differences and Determine the Best – Legion Athletics
Save 20%
Free Shipping & Returns
“No Return Necessary” Money-Back Guarantee
Save 20%
Free Shipping
100% Money-Back Guarantee
“No Return Necessary” Money-Back Guarantee
Home / Blog / Training /
Evidence Based
The question of the back squat vs. front squat is an old one in weightlifting circles.
What’s the difference between front and back squats?
What are the benefits of each?
How do front vs. back squat variations impact muscle activation and growth?
And when it comes to front squat vs. back squat weight, which allows you to lift more weight?
Get evidence-based answers to these questions and more in this article.
The Difference Between Front and Back Squats
Bar Placement
The main difference between the front squat and back squat is the bar position.
In a back squat, you create a “shelf” with your rear deltoids for the bar to rest on, while in a front squat, the bar lies across the front of your shoulders, held against the base of your throat by your hands.
This shift in weight distribution from the front to the back influences which muscles you emphasize, how much weight you can lift, how the exercise affects your bones and joints, and how easy the exercise is to learn—all of which we’ll discuss now.
Muscles Worked
Both front and back squats engage the same primary muscle groups: the quadriceps, hamstrings, and glutes.
However, because you typically maintain a more upright back angle and squat deeper in the front squat, it’s slightly better at training the quads and upper back than the back squat.
In contrast, the back squat may be marginally better at training the lower back, glutes, and hamstrings than the front squat since it involves placing the bar lower on your back and leaning further forward.
Weight Lifted
You can usually lift more weight with back squats than with front squats as the back squat engages your posterior chain muscles (the muscle on the back of your body like the glutes and hamstrings) more.
This doesn’t mean the back squat is superior, though. Research shows that the front squat can train your quads equally effectively, even with up to 20% less weight.
People often refer to the amount of weight they can lift on the back squat relative to the weight they can lift on the front squat as their “front-squat-to-back-squat ratio.”
While estimates vary, most experts agree that your front squat one-rep max should be 70-to-90% of your back squat one-rep max. In other words, if you can back squat 200 pounds, you should be able to front squat 140-to-180 pounds.
Lower-Back and Knee Demands
Research shows that the front squat places considerably less compressive forces on your knees and lower back than the back squat, making it an excellent alternative to back squats for people with knee or back issues.
Ease of Learning
Generally, back squats are easier for beginners because the movement and bar placement feel more natural. Conversely, front squats require more mobility, particularly in the wrists and shoulders, and can take longer to master.
Find the Perfect Supplements for You in Just 60 Seconds
You don’t need supplements to build muscle, lose fat, and get healthy. But the right ones can help. Take this quiz to learn which ones are best for you.
Take the Quiz
Front Squat vs. Back Squat: Muscles Worked
The front and back squat train almost every major muscle group in your lower body and many of the main muscle groups in your back.
Specifically, the muscles worked by the front and back squat include . . .
Front Squat vs. Back Squat: Form
Front Squat
- Position a barbell in a squat rack at about the height of your breastbone (usually an inch or two higher than you would for the barbell squat).
- Grab the bar with a shoulder-width grip and your palms facing away from you.
- Step closer to the bar so that it presses against the top of your breastbone, and push your elbows up and out in front of the bar.
- With the bar resting on the front of your shoulders and held in place by your hands, lift it out of the rack, take one or two steps backward, and place your feet a little wider than shoulder-width apart with your toes pointing slightly outward.
- Sit down and remember to keep your back straight, elbows up, and push your knees out in the same direction as your toes throughout each rep.
- Stand up and return to the starting position.
Back Squat
- Position a barbell in a squat rack at about the height of the top of your breastbone.
- Step under the bar, pinch your shoulder blades together, and rest the bar directly above the bony ridges on the bottom of your shoulder blades.
- Lift the bar out of the rack, take one or two steps backward, and place your feet a little wider than shoulder-width apart, with your toes pointing slightly outward.
- Sit down and remember to keep your back straight and push your knees out in the same direction as your toes throughout each rep.
- Stand up and return to the starting position.
Find the Best Diet for You in Just 60 Seconds
How many calories should you eat? What about “macros?” What foods should you eat? Take our 60-second quiz to get science-based answers to these questions and more.
Take the Quiz
Should You Front or Back Squat?
Front and back squats train many of the same muscles to a comparable degree and boost strength, muscle growth, and athletic performance similarly.
Both also allow you to lift heavy weights safely and progress regularly, which is crucial for gaining size and strength.
A bonus of the front squat is it puts less strain on your back and knees, potentially making it a preferable choice if you’re dealing with knee or lower-back pain.
On the other hand, the back squat is easier to learn, so it’s probably a better place to start for new weightlifters. It also allows you to lift the most weight, which means it’s probably more fitting for those looking to maximize strength.
Of course, most people have no reason to choose just one—the best solution is to include both exercises in your program.
A good way to do this is to include the back squat in your program for 8-to-10 weeks of training, take a deload, then replace the back squat with the front squat for the following 8-to-10 weeks of training.
Then, you can either continue alternating between the exercises every few months or stick with the one you prefer.
This is how I like to approach my training, and it’s similar to the method I advocate in my fitness books for men and women, Bigger Leaner Stronger and Thinner Leaner Stronger.
(And if you’d like even more specific advice about organizing your training to reach your health and fitness goals, take the Legion Strength Training Quiz, and in less than a minute, you’ll know the perfect strength training program for you. Click here to check it out.)
+ Scientific References
- Krzyszkowski J, Kipp K. Load-dependent mechanical demands of the lower extremity during the back and front squat. Journal of Sports Sciences. 2020;38(17):2005-2012. doi:https://doi.org/10.1080/02640414.2020.1766738
- Contreras B, Vigotsky AD, Schoenfeld BJ, Beardsley C, Cronin J. A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyography Amplitude in the Parallel, Full, and Front Squat Variations in Resistance-Trained Females. Journal of applied biomechanics. 2016;32(1):16-22. doi:https://doi.org/10.1123/jab.2015-0113
- Yavuz HU, Erdağ D, Amca AM, Aritan S. Kinematic and EMG activities during front and back squat variations in maximum loads. Journal of Sports Sciences. 2015;33(10):1058-1066. doi:https://doi.org/10.1080/02640414.2014.984240
- Gullett JC, Tillman MD, Gutierrez GM, Chow JW. A Biomechanical Comparison of Back and Front Squats in Healthy Trained Individuals. Journal of Strength and Conditioning Research. 2009;23(1):284-292. doi:https://doi.org/10.1519/jsc.0b013e31818546bb
- Strength, Power, and Speed Qualities in English Junior Elite Rugby League Players. Research Gate. Published December 2012. https://www.researchgate.net/publication/233957866_Strength_Power_and_Speed_Qualities_in_English_Junior_Elite_Rugby_League_Players/citation/download
- Behrens MJ, Simonson SR. A Comparison of the Various Methods Used To Enhance Sprint Speed. Strength and Conditioning Journal. 2011;33(2):64-71. doi:https://doi.org/10.1519/ssc.0b013e318210174d
- Peeni M. The Effects of the Front Squat and Back Squat on Vertical Jump and Lower Body Power Index of Division 1 Male Volleyball Players.; 2007. https://scholarsarchive.byu.edu/cgi/viewcontent.cgi?article=1929&context=etd
Legion Featured Author
Mike Matthews
Mike Matthews is the founder of Legion as well as the author of several award-winning fitness books, including Bigger Leaner Stronger, Muscle for Life, and The Shredded Chef.
His simple and science-based approach to building muscle, losing fat, and getting healthy has sold over a million books and helped thousands of people build their best bodies ever, and his work has been featured in many popular outlets including Esquire, Men’s Health, Elle, Women’s Health, Muscle & Strength, and more, as well as on FOX and ABC.
You can find Mike on Twitter, Instagram, YouTube, and Facebook.
You May Also Like
Our Most Popular Evidence-Based Articles
You don’t need supplements to build muscle, lose fat, and get healthy. But the right ones can help.
Take our 60-second quiz now to learn which supplements can help you achieve your fitness goals faster.
Sending…
Your free stuff is on the way!
Follow the Diet Plan that Helped Nikita Lose 15 Pounds in 3 Months
“I never thought getting in shape would be this simple! Everything just WORKS when you follow this plan.” And if he can do it, why not you?
Wait!
Want a Free Custom Meal Planning Tool?
Quickly calculate your calories, macros, and micros for losing fat, building muscle, and staying healthy.
Your free stuff is on the way!
Looks like you’re already subscribed!
Our “No Return Necessary”
Money-Back Guarantee
If you don’t like something of ours, guess what happens next?
No, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon. Nor do we ask you to fill a cursed inkwell with orc’s blood and demon saliva and then use it to complete reams of return forms written in ancient Cyrillic script.
We just . . . wait for it . . . give you your money back. Holy moo cows. And that means you can say “yes” now and decide later.
Sounds Good
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the United States, your order ships free regardless of order size, if you live in the UK or Canada, your order ships free when it’s over $99, and if you live elsewhere, your order ships free when it’s over $199.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Sounds Good
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We’re also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Sounds Good
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We’re also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Sounds Good
Clinically Effective Ingredients & Doses
Many ingredients in supplements don’t have any scientifically validated benefits, and many ingredients that do are often underdosed to the point of irrelevance.
That’s why we only use the choice ingredients and precise doses shown to be effective in peer-reviewed scientific studies.
Sounds Good
Clinically Effective Doses
You need more than great ingredients to make great products—you also need proper doses. That’s why we use the precise doses of ingredients shown to be effective in peer-reviewed scientific studies.
Sounds Good
100% Natural Ingredients
“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.
That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.
Sounds Good
Made in USA
If you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.
That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.
Sounds Good
Lab Tested
Did you know that supplements can contain dangerously high levels of toxins like lead, arsenic, and cadmium?
That’s why we test every ingredient of every supplement we produce for heavy metals, microbes, allergens, and other contaminants and ensure they meet the strict purity standards set by the FDA.
Sounds Good
Naturally Sweetened & Flavored
While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health.
That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.
Sounds Good
Science-Backed Ingredients
Many ingredients in supplements don’t have any scientifically validated benefits. That’s why we only use choice ingredients shown to be effective in peer-reviewed scientific studies.
Sounds Good
No Chemical Junk
“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.
That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.
Sounds Good
Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.
25%
today
25%
2 weeks
25%
4 weeks
25%
6 weeks
Shop and add items to your cart as normal!
Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In
to complete your order.
Your order will be shipped out right away* and your payments will be split up
over 6 weeks.
*shipping times subject to merchant shipping policy
Shop directory. Reschedule payments. Plus more!
Sounds Good
Waiver and Release of Liability
In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:
I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.
I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.
I understand Legion’s services and products are not meant to treat or manage any health conditions or circumstances, and I acknowledge that Legion has recommended I obtain a healthcare provider’s approval for my use of Legion’s services and/or products, through regular physical examination(s) and/or consultation. I acknowledge that I have obtained my healthcare provider’s approval or have decided to use Legion’s services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products.
I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.
Sounds Good
OUT OF STOCK
Great! You’re subscribed!
Sounds good!
Looks like you’re already subscribed!
Sounds good!
Security Check
Please click the checkbox below. We apologize for the inconvenience.
If you don’t absolutely love this product, just let us know, and we’ll give you a full refund on the spot. No forms or return necessary.
Sounds Good
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab by Labdoor™, the gold standard of third-party lab testing.
Sounds Good
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab, the gold standard of third-party lab testing.
Sounds Good
This product doesn’t just “contain natural ingredients’’—every ingredient is naturally sourced from plants and animals. This product contains no artificial or synthetic substances of any kind.
Sounds Good
Fact Checked
Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.
Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
Sounds Good
Evidence Based
We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.
First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.
Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.
Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
Sounds Good
[ad_2]
Source link
Fitnessnacks- #Front #Squat #Squat #Understand #Differences #Determine
Courtesy : https://legionathletics.com/front-squat-vs-back-squat/