We don’t question all the squat variations available. We understand that each builds lower body strength while bringing something a little different to workout, from curved squats to split squats.
But there’s something about squatting with a barbell that invites you to compare front and back squats. Which is more difficult? Is it another effective for building muscle? Do I need to do both?
Before investigating the benefits of front and back squats, it is important to understand the difference between the two movements. Both use barbells, but the layout is different.
- when Back squattingyou hold the barbell behind the shoulder so that it is placed next to the annoyance (upper muscle) and the posterior larva (rear shoulder muscle).
- between Front squatHold the barbell (with a full grip or fingertip, depending on your mobility) in front of the shoulder towards the front of the elbow so that the bar is placed on the forward deltoid.
Is front squatting more difficult than back squatting?
Due to the front load positioning of the barbell, most people find front squats more difficult than back squats.
“This is because in front squats there is more demand for maintaining posture and the bar needs to maintain a small path to be able to hold it.” While both squats are involved in the upper body, front squats present a major challenge to the core and back muscles.
Some lifters have struggled to hold the barbell in front squats, says Robert Herbst, a 19-time world champion powerlifter and member of the AAU Strength Sports Hall of Fame.
“Performing front squats is more difficult because most people don’t have the flexibility to hold the bar,” he explains. “Some people can do a clean Olympic style (with their elbows raised under the bar and fingers), while others cross their arms, but many find it uncomfortable. The back squats are easy to hold because the bar is either up on your trap or your back is further down and held in place by the mechanical force of the arm.”
Do front and back squats work the same muscles?
When comparing the muscles used in front and back squats, there are several differences. Meyer explains:
- Front squats work mainly on the back muscles and squares on the lower body.
- Back squats make more glute and hamstrings work in addition to quads. It also plays more involved in the lower back muscles than front squats do.
Also, both front and back squats test core strength, but front squats usually have a greater challenge.
Can front squats be replaced by back squats?
Meyer says that balanced strength routines usually include both front and back squats. However, you don’t need to do both, especially if you are training for general fitness rather than specific sports.
“Depending on your body type, one may feel better than the joints than the others,” says Meyer. “The important thing is to include squatting movements throughout the program.” If you prefer front squats, it’s fine to create a default squat option.
Do you need to add a front squat to your routine?
As mentioned before, front squats don’t have to be part of your training plan, especially if you find them uncomfortable. But if you’re absolutely interested in sports like CrossFit or Olympic weightlifting, front squats are inevitable.
Alternatively, you can try a goblet squat with dumbbells or kettlebells placed in front of your chest. Like a front squat, this movement requires core and back strength, but reducing the weight is easier and grip requires less mobility.
How to perform a front squat
Before attempting a front squat, we recommend working with your personal trainer to make sure you have mastered the proper form of weight squats. “Many times, squats are not moving correctly, so people hurt themselves and throw weight on top of them,” says Meyer. Like any lift, it gradually starts with light loads and progress over time.
- With the barbell resting on the squat rack, hold the bar with your hands, shoulder-width apart. Bring your shoulders under the barbell so that your elbows are bent and facing forward, with the bars placed on the palms and under your fingers.
- Go backwards and lift the bar off the rack, turning your back with your feet slightly wider than your shoulders.
- Keep your back flat, raise your chest, cover your core, push your hips back, bend your knees, and lower your body until your thighs are at least parallel to the floor.
- Pause, then press your foot to return to your position.
