Here, experts break down the front squat vs. the back squat.
But which of the two main barbell squat variations is best: front squat or back squat?
Truth be told, there are more similarities between these twocompound exercisesthan there are differences.
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However, the different position of the barbell impacts its benefits and uses, he says.
Ahead, a full comparison between the front squat and the back squat.
What Is a Front Squat?
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Simply, the load is positioned along the front side of the body.
Benefits of a Front Squat
There are many (many!)
reasons to add the front squat to your exercise line-up.
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Here are four of these benefits.
Front squats strengthen your midline.
Greater midline activation, which can lead to greater core strength gains.
Front squats work your quads.
Another muscle group that the front squat hammers?
Your quadriceps, or the front of your thighs.
Front squats are a full-body exercise.
Let the record show: Front squats don’tjustwork your core and quads.
Front squats are a strength exercise.
It’s obvious, but front squats are a weighted, strength exercise.
As such, front squats offer all theresearch-backed benefitsof strength training.
What Is a Back Squat?
“Typically, you hold the barbell against your traps and upper back,” he says.
Read on to learn more.
Back squats strengthen your posterior chain.
Want to pump your peach?
Add the barbell back squat into rotation.
During the back squat, however, the backload forces the lifter to lean forward.
The slight angle shift “places more stress on the hamstrings and glutes,” he explains.
2. you’re able to lift more weight with back squats.
Greater load translates to greater muscle fiber activation, which can lead to greater strength gains, says Harcoff.
So in summary, back squats are tops for strength gains.
Back squats strengthen your core.
Front squats typically get more applause than back squats for their core-strengthening abilities.
To figure out which exercise to do right now, however, heed the below advice.
Find the front rack position uncomfortable to maintainor impossible?
Still, sound shoulder mobility is essential for other exercises such as thebench pressandoverhead press.
So, if you’re looking to improve or max out your clean, he suggests incorporating front squats.
Opting for the back squat, instead, will save you from said discomfort.
Worth mentioning: The position of the barbell in the back squat puts pressure on the spine.
As always, it’s best to consult a healthcare provider before adding a new exercise into your lineup.
That’s why he recommends starting with the barbell back squat if you’re new to weighted squat exercises.
However, most people can usually lift more weight when back squatting than when front squatting.
So, Which Wins Out: Front Squat vs. Back Squat?
Due to the different bar positions, the front and back squat position the load in different positions.
