( 4)īecause the load is supported across the upper back and requires an engaged lumbar spine (lower back) with a forward lean, the low back and hips can be placed under a significant strain. In terms of overall joint stress, the back squat is often considered to be more stressful to joint structures in both the upper and lower body.
The upright torso position of a front squat may often allow a lifter to achieve a deeper squat with less overall strain, but many lifters are able to reach comparable depths with a back squat. The front squat has also been shown to increase activation in one of the quadriceps muscle heads, but not the entire muscle. Squatting to a relatively higher position - thighs roughly parallel to the ground or higher - will focus muscular stress on the quadriceps. Achieving a deeper position in the bottom of a squat, whether it’s a back squat or front squat, will recruit more hamstring and glute muscle. Interestingly, lower body muscle recruitment is more closely related to general squat depth than actual bar position. The bar position during the front squat also requires more wrist and elbow mobility to hold the bar in place the back squat typically requires more shoulder mobility to maintain a stable grip on the bar. This upright torso position reduces lower back involvement while increasing abdominal activation. ( 1) Because the barbell is supported across the front of the shoulders, the load remains closer to the body’s center of gravity without causing any drastic forward leaning. In contrast, the front squat significantly recruits the anterior chain muscles - abdominals, hips, and quadriceps. While lower back involvement can play a role in building overall strength, it can also be a limiting factor for lifters with pre-existing lower back problems. The lower back, in particular, is highly activated during back squats. This froward lean recruits more of the posterior chain - glute, hamstrings, and lower back - to maintain a stable upper body position. The bar position during a back squat requires lifters to lean forward, somewhat significantly, during the exercise. Programming the Right Squat for Your Goalīeyond the most visual difference - the barbell’s position - there are several key differences between these two primary squats.Here’s a deep dive into learning which type of squat really belongs in your training program. It offers several benefits the back squat can’t match and just might be a better overall choice for many lifters. The front squat can easily take the top spot. While the back squat has plenty of its own advantages, it may not belong on that pedestal. Many lifters assume that the barbell back squat is the default “squat” and other movements are just variations. Telling someone to squat is like telling them to eat. However, squatting isn’t one specific exercise it’s a general movement pattern. Squatting strengthens the entire lower body and builds muscle in the legs, while also working the core and upper-body stabilizers. At face value, it’s undoubtedly useful advice. “You’ve gotta squat” can be heard echoing through gyms worldwide.
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