Front Squats Vs. Back Squats: Which Is Best for Your Hypertrophy and Strength Goals?

Setting up in the squat rack to get under the bar is almost likened to being a muscle building rite of passage. Classed as one of the kings of compound moves, the barbell squat should be a staple in our programmes, but choosing whether to front squat or back squat is something that can either make or break your workout. Why? Because there are some key differences that will differentiate if either exercise variety is right or wrong for you.

So that you can work out which move to include in your programme, we've laid out the differences, the benefits of each, and of course, how to do them.

Front Squats Vs. Back Squats: What Are the Differences?

Front Squat

• Barbell position: The barbell rests in front of the neck, on the shoulders and supported by the front rack grip (or crossed-arm grip).

• Torso position: Requires a more upright torso to maintain balance and prevent the barbell from pulling you forward.

• Muscles worked: Predominantly works the quads, core, and upper back due to the anterior bar position.

• Mobility needs: Requires more mobility in the wrists, shoulders, thoracic spine, and ankles. Requires less hip mobility from the hips and you may find you can achieve deeper squat depth due to the front loading.

• Weight capacity: Tends to use lighter weights compared to the back squat because of the more demanding position and greater core strength needed.

• Easier on the lower back: Considered better for the lower back due to the upright torso.

• Easier to fail: If the lift is failed, the bar can be dropped forward more easily.

Back Squat

• Barbell position: The barbell sits behind the neck across the upper back, either on the meaty part of the traps (high bar) or slightly lower on the rear deltoids (low bar).

• Torso position: Allows for a slight forward lean, especially in the low-bar variation, due to the bar’s placement.

• Muscles worked: Primarily targets the posterior chain (glutes, hamstrings, and lower back) while also engaging the quads.

• Mobility needs: Requires good hip, knee, and ankle flexibility but less wrist and thoracic mobility compared to the front squat.

• Weight capacity: Typically allows for heavier weights due to the stable bar position and posterior chain involvement.

• Can put pressure on lower back: Could put more strain on the lower back due to the position of the bar and the additional weight lifted.

• Need a spotter: Requires practicing failing or a spotter.

Front Squats Vs. Back Squats: Which Is Best?

Which of the two to include in your programme will ultimately depend on your goals, biomechanics, training history and preferences.

While back squats target the posterior chain muscles (back of your body) a little more and front squats tend to target the anterior chain muscles (front of your body), a study published in the Journal of Strength and Conditioning Research found similar muscle activity between the two exercises.

Further research comparing the two moves published in the Journal of Sports Science suggests that the front squat may be preferable to the back squat for knee strengthening and for preventing possible lower back injuries during maximal loading.

Back squats allow you to increase load slightly more than front squats and aren't so reliant on wrist mobility. However, front squats are easier on the lower back and ankle mobility than back squats. Making them more suitable for beginners and those who struggle with lower back pain.

For those who have lofty goals of lifting more, and don't suffer from lower back issues, the back squat would likely be more suitable to help them hit strength numbers. For those who are new to lifting, front squats are a great place to start.

Realistically, both moves are formidable contenders in your quest to build muscle, strength and become more athletic. Choose the variation that feels right for your body, and gets you the results you want.

How to Front Squat

1. In the squat rack, set the bar up to be mid shoulder height and bend the knees to set the hips under the bar. The bar will be under your chin, by the clavicle.

2. Take your thumbs to the outside of your shoulders, this is where your grip will be on the bar.

3. Pull your elbows out and forward under the bar.

4. Straighten the legs and unrack the bar, take some small steps back.

5. Lock your core and keep your chest proud with the elbows in line with your shoulders.

6. Keep the barbell over your mid foot and sink your hips into a squat with your thighs hitting parallel or lower.

7. Explosively drive through the floor to push yourself back to standing.

How to Back Squat

1. Begin by grabbing the barbell a little wider than shoulder-width apart and un-rack the barbell with it on the meaty part of your shoulders, below your neck.

2. Breath deep, creating tension in your core, step back into a position with your feet wider than shoulder width apart, keeping your chest open with your elbows pinned down and back.

3. Maintain an upright torso and push your hips back, lowering into a squat, bending your knees until your thighs pass parallel to the floor, aiming for the crease of your hips to drop below your knees

4. Explosively drive the floor away to push yourself back to standing.

Barbell Squat Workouts

1. 20-rep Breathing Squat Routine

2. Train Your Legs Hard and Heavy with Our 18-Rep Squat Ladder
   

3. The Ultimate Legs Day Challenge

4. The Contrast Training Method

5. 'Quad-Killing' 15 Minute Dumbbell Leg Workout

You Might Also Like

• The 23 Best Foods to Build Muscle

• 10 of the Best Waterproof Boots to Buy in 2019

• 6 Ways to Improve Your Mental Health