Which one is good for you?
Let’s look at the main muscles targeted by Front Squat and Back Squat
- Gluteus
- Quadriceps
- Erector Spinae
Main biomechanical movements involved
- Hip extension and flexion
- Knee extension and flexion
- Plantarflexion and dorsiflexion
So what’s the difference between both of them?
Main difference
| Front Squat | Back Squat | |
|---|---|---|
| Bar position | Placed on the anterior deltoid | Placed on the upper or mid trapezius and rear deltoids level |
| Posture | More upright | More forward lean |
| Knee Flexion and Extension potential | Slightly greater | Slightly lesser |
| Dominant muscle activation | Slightly quadricep dominant | Emphasizes more on gluteus in comparison to front squat |
Which one is better?
It depends on the goals. Let’s discuss when to use which version.
Front squat
- May be helpful if quadriceps strength is a bit lagging part when compared to the glutes.
- For activities requiring a front-loading pattern and a more upright torso during the lift. For example- Olympic weight lifting.
Back Squat
- May allow the lifter to load more because it doesn’t have the dependency to keep the shoulder flexed to rack the bar on the shoulder like in the front squat.
- May be better if one wants to shift the focus slightly more on the gluteus when compared to the quadriceps.
Practical application
Even though there are certain differences between both the variation there are many reliable and more efficient ways to target the lagging part.
For example – Leg extension for the quadricep and Hip thrust for the Glutes is a much better way to improve the respective muscle groups.
Which one should you do?
One should have the ability to perform both but the requirement of one over the other is dependent on the individual's goal. For example, the front squat should be the prime focus if the goal is Olympic lifting and the back squat should be the prime focus if the goal is powerlifting.
