Front Squats vs. Back Squats – Which Of The 2 Is Best For Powerful Legs?

Updated on: January 19, 2024

Front Squats vs. Back Squats: Which is best for your fitness goals? Explore the benefits, differences, and tips.

front squat vs. back squat

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Front Squats vs. Back Squats – Which is Best for Maximizing Gains and Minimizing Pains

Front Squats vs. Back Squats – Do you need both, or can you live with just one? We will try to find the best answer and determine which of the two powerful lower-body building exercises can fit into your training regimen.

Front squats and back squats are both excellent compound exercises for targeting the lower body muscles. However, they differ in technique, muscle activation, and the areas of emphasis.

Front Squats vs. Back Squats – A Brief Comparison and Key Take Away

ActivityFront SquatsBack Squats
GeneralIt is ideal for exercisers who want to target the quads, emphasize core strength, and reduce lower back stress.
They can also benefit those looking to improve posture and target weak points in your squat form.
The exercise can help boost lower body development, including the glutes and hamstrings, and may allow for heavier loads.
Barbell PlacementYou position the barbell across the front of your shoulders, resting it on the anterior deltoids and clavicles.
That requires a “clean grip” where your elbows are lifted high and in front of you.
You place the barbell on your upper back across the traps.
Torso PositionIt requires a more upright torso position compared to back squats.
That places more emphasis on the quadriceps and less stress on the lower back.
Unlike the front squats, back squats allow for a slightly more forward lean in the torso.
That can help engage the posterior chain to a greater extent.
Back InvolvementFront squats involve the upper back muscles to help maintain an upright position but do not engage the lower back as much as back squats.Back squats activate the glutes and lower back muscles more than front squats due to the torso angle.
Core ActivationIt requires more core stability because the barbell’s forward position tries to pull you forward, and you must resist this with your core.Back squats may not demand as much core stability as front squats.
DepthFront squats can be more challenging for some exercisers to achieve a deep squat depth due to the barbell placement, but it is crucial for proper form.Achieving proper depth in back squats is much easier for most exercisers.
Mobility RequirementFront squats may require more ankle, wrist, and shoulder mobility to maintain proper form and grip on the barbell.The exercise requires less mobility in the wrists and shoulders compared to front squats.

Front Squats vs. Back Squats – Target Muscles

Front Squats Target Muscles

  • Quadriceps (Front Thigh Muscles)
  • Glutes (Buttocks)
  • Hamstrings (Back of Thigh Muscles)
  • Adductors (Inner Thigh Muscles)
  • Calves (Gastrocnemius and Soleus)
  • Erector Spinae (Lower Back)
  • Core Muscles
  • Upper Back and Shoulder Muscles

Back Squats Target Muscles

  • Quadriceps (Front Thigh Muscles)
  • Glutes (Buttocks)
  • Hamstrings (Back of Thigh Muscles)
  • Adductors (Inner Thigh Muscles)
  • Calves (Gastrocnemius and Soleus)
  • Erector Spinae (Lower Back):
  • Core Muscles
  • Upper Back and Shoulder Muscles
  • Hip Muscles (Hip Flexors)
  • Spinal Erectors

Front Squats vs. Back Squats – The Exercises

How to do front squat with proper form

front squats vs. back squats - best compound leg exercises - barbell front squat

Required equipment

  • Barbell
  • Squat rack
  • Weight plates (optional)
  • Weightlifting belt (optional)
Steps to follow
  • Barbell set-up
    Place a barbell at about chest height in a squat rack.
    Attach weight plates to the barbell if necessary. Ensure the total weight matches your training goals and abilities.
  • Hand position
    Stand facing the barbell, slightly inside the rack.
    Reach out and grasp the barbell with an overhand grip with your palms facing upward. Ensure your grip is slightly wider than shoulder-width apart.
  • Bar Placement
    Push the bar up with your arms to unrack it.
    Position the bar across your front deltoids and collarbone. It should rest on the front of your shoulders, just below your neck.
  • Arms position
    Cross your arms over the bar to create a shelf for it to rest on.
    You can use two hand positions: the “clean grip” or the “cross-arm grip”.
    Clean grip: Keep your elbows pointed forward and lift your upper arms so they are parallel to the floor
    Cross-arm grip: Cross your arms with your hands resting on the opposite shoulder and your elbows pointing forward
  • Foot placement
    Position your feet at shoulder-width or slightly wider.
    Point your toes slightly outward, typically at about 15-30 degrees.
  • Brace your core
    Engage your core muscles to stabilize your spine and protect your lower back.
    Create intra-abdominal pressure by taking a deep breath and holding it.
  • Squat Down
    Push your hips back and bend your knees simultaneously to initiate the squat.
    Keep your chest up and maintain an upright torso position throughout the movement.
    Lower your body until your thighs are, at least, parallel to the floor or as far as your mobility allows.
    Ensure that your knees track over your toes and do not cave inward.
  • Range of Motion
    Aim to achieve proper depth, where your hips are lower than your knees, i.e., your hip crease below your knee level.
  • Stand up
    Push through your heels and drive your hips forward to stand back up.
    Keep your core engaged and maintain the same form on the way up as you did on the way down.
  • Repeat
    Perform the desired number of repetitions, as below, for your workout.
  • Rerack the barbell
    Carefully walk the barbell back to the squat rack.
    Place the bar securely on the rack.
Tips
  • Maintain an upright chest and a straight back throughout the movement.
  • Keep your elbows pointed forward to prevent the bar from rolling off your shoulders.
  • Start with lighter weights to practice your form and gradually increase the load as you become more comfortable.
  • Perform mobility exercises to improve wrist, shoulder, and ankle flexibility.
  • Consider using a lifting belt to support your core if you are lifting heavy weights.

How to do Back Squat with proper form

barbell squats - bench press vs. push ups - push-ups exercise

Required Equipment

  • Barbell
  • Squat rack
  • Weight plates
  • Weightlifting belt (optional)
  • Spotter (optional, especially for heavy lifts)

Steps to follow

  • Barbell set up
    Place a barbell at about chest height in a squat rack.
    Attach weight plates to the barbell.
  • Hands position
    Stand facing the barbell, slightly inside the rack, and rest the bar on the back of your shoulder blades.
    Allow Reach out and grasp the barbell with both hands, using an overhand grip, slightly wider than shoulder-width apart.
  • Bar placement
    Push up with your legs to Lift the bar off the rack
    Ensure the barbell is across your upper back, just below the base of your neck.
    The bar should sit on your trapezius muscles.
  • Foot position
    Position your feet at shoulder-width or slightly wider.
    Point your toes slightly outward at a 15-30 degree angle.
  • Brace Your Core
    Engage your core muscles to stabilize your spine and protect your lower back.
  • Squat down
    Push your hips back and bend your knees simultaneously to begin the squat.
    Keep your chest up and maintain an upright torso position.
    Lower your body until your thighs are, at least, parallel to the floor or as far as your mobility allows.
    Ensure that your knees track over your toes.
  • Range of motion
    Aim for a full range of motion, where your hips are lower than your knees
  • Stand up
    Push through your heels and drive your hips forward to stand back up.
    Keep your core engaged and maintain the same form when descending and ascending
  • Repeat
    Perform the desired number of reps for your workout, as below.
  • Rerack the barbell
    Carefully walk the barbell back to the squat rack and rerack it.
Tips
  • Maintain an upright chest and a straight back throughout.
  • Keep your knees and toes in line. Avoid letting them collapse inward.
  • Ensure the barbell balances on your upper back, and do not allow it to lean to one side.
  • Start with lighter weights to practice your form and gradually increase the load as you become more comfortable.
  • Consider using a lifting belt to support your core if you’re lifting heavy weights.

Front Squats vs. Back Squats – Recommended Reps and Sets

Strength and Power

  • Sets: 3-6 sets
  • Reps: 1-6 reps per set
  • Rest: 2-5 minutes between sets
  • Load: Use a heavy weight that allows you to complete the prescribed reps with good form. Focus on lifting near your one-repetition maximum (1RM) for strength gains.

Hypertrophy (Muscle Growth):

  • Sets: 3-5 sets
  • Reps: 6-12 reps per set
  • Rest: 60-90 seconds between sets
  • Load: Choose a moderate to heavy weight that challenges your muscles within the designated rep range. Emphasize time under tension for muscle growth.

Endurance and Conditioning:

  • Sets: 3-4 sets
  • Reps: 12-20 reps per set
  • Rest: 30-60 seconds between sets
  • Load: Use a lighter weight that allows you to perform higher reps with controlled form. That is suitable for conditioning workouts.

Technique and Skill Development:

  • Sets: 3-5 sets
  • Reps: 3-5 reps per set
  • Rest: 2-3 minutes between sets
  • Load: Use a manageable weight that allows you to focus on perfecting your front squat technique. That is especially important for beginners.

Periodization and Variation:

  • Ensure a well-rounded lower body development. Consider incorporating different rep and set schemes throughout your training cycles.
  • For example, you might start with a strength-focused phase with lower reps and heavier weights, followed by a hypertrophy phase with moderate reps and weights.

Front Squats vs. Back Squats – The Similarities?

front squats vs. back squats - woman doing barbell front squats

Front Squats and Back Squats are variations of the squat exercise. Thus, they share several similarities.

Squatting movement pattern

Both squat variations involve the same fundamental squatting movement pattern.

That includes bending at the hips, knees, and ankles to lower your body and returning to an upright position.

The movement pattern is essential for targeting the muscles of the lower body.

Compound exercises

Front and back squats are compound exercises.
Both exercises can build lower body strength, muscle mass, and power.

Lower body development

Both variations target the lower body muscles. They are some of the best exercises for developing leg strength and enhancing muscle definition.

Core engagement

Your core muscles are heavily engaged to help stabilize your spine and maintain proper posture in both variations.
The core activation is crucial for balance and safety.

Balance and coordination

Both exercises require balance and coordination, as you must control the weight while descending and ascending in the squatting motion.

That makes both exercises good for improving balance and coordination.

Functional strength

Front squats and back squats are functional exercises. That means they help you build strength and mobility that translate to real-life activities and sports.

They can improve your ability to perform tasks that require lower body strength and stability.

Bone health

Both variations are weight-bearing exercises. That can help promote bone density and support bone health.

Variability

Both front squats and back squats offer versatility in training.

You can adjust the load, repetitions, and sets to suit your specific training goals, irrespective of whether you aim to build strength, muscle, or endurance.

Progression

Both variations make progressive overload possible, where you gradually increase the weight as your strength improves.

Progressive overload is a fundamental principle for continued muscle and strength gains.

Front Squats vs. Back Squats – The Differences

front squats vs. back squats - man doing barbell back squats-0011

Front squats and back squats differ in several key ways.

Barbell placement

You place the barbell in front of your body, across the front of your shoulders, for front squats.
That requires a “clean grip” where your elbows are lifted high and in front of you to create a shelf for the barbell.

On the other hand, you place the barbell on your upper back, across the traps, for back squats.

Torso position

Front squats require a more upright torso due to the barbell’s placement in front. That places greater emphasis on the quadriceps and puts less stress on the lower back.

On the other hand, back squats allow for a slightly more forward lean in the torso, engaging the posterior chain to a greater extent.

Muscle emphasis

Front squats primarily target the quads and emphasize the anterior deltoids and upper back muscles.

Back squats work the entire lower body and engage the lower back, upper back, and shoulder muscles.

Core activation

Front squats require more core stability because the barbell’s forward position tries to pull you forward, and you must resist this with your core muscles.

While core engagement is essential in both squats, back squats may not demand as much core stability as front squats.

Depth

Some exercisers may find it challenging to achieve proper depth with hip crease below knee level in front squats.

On the other hand, back squats are generally easier for most exercisers to achieve proper depth.

Mobility requirement

Front squats may require more ankle, wrist, and shoulder mobility to help maintain proper form and grip on the barbell.

Back squats usually have fewer mobility requirements compared to front squats.

Comfort and individual preference

Some exercisers find front squats more comfortable and less stressful on the lower back.

Others prefer back squats because they can typically lift heavier weights and target a broader range of muscles.

Front Squats vs. Back Squats – Which is Better for Beginners?

man doing weight plate exercises - weighted front squat

Both exercises can suit beginners. However, many consider back squats as more beginner-friendly.

Barbell Placement

Many beginners find the barbell placement in back squats more natural and comfortable.

Front squats require a clean grip with the barbell position. Many beginners may find that challenging due to mobility limitations and wrist flexibility.

Balance and stability

Front squats require a higher degree of balance and stability.

Beginners may find it easier to maintain balance with the barbell on their upper back than on their front.

Muscle engagement

Back squats tend to engage the posterior chain to a much greater extent. That can help beginners build foundational strength and stability in those muscles.

Weight lifting capacity

Back squats generally allow beginners to lift heavier weights more comfortably.

That can help beginners progressively overload their muscles and stimulate growth and strength gains.

Depth and form

Achieving proper squat depth is often easier for beginners with back squats.

That can help improve squat form and safety.

Core activation

While both exercises require core engagement, back squats may not place as much demand on the core’s forward stabilization as front squats, making them more manageable for beginners.

Front squats vs. back squats – Which is better for beginners?
It is worth noting that various factors play a significant role in determining which squat variation is suitable for a beginner.

Some beginners may have the mobility, flexibility, and body proportions to perform front squats comfortably. Others may have specific goals, such as Olympic weightlifting, where front squats are essential to master.

Thus, the best choice depends on the exerciser’s goals, mobility, comfort level, and any pre-existing physical limitations or injuries.

Front Squats vs. Back Squats – Which is Best for Hypertrophy

powerlifting vs. bodybuilding - woman doing the barbell back squat

Both variations are effective for hypertrophy or muscle growth when performed correctly and progressively overloaded.

However, the choice between the exercises for hypertrophy may depend on individual preferences, comfort, and specific training goals.

Front Squats for hypertrophy

  • Quadriceps emphasis
    Front squats emphasize the quads due to the more upright torso position. That can make them an excellent choice if you want to target and develop your quads.
  • Less lower back stress
    Front squats generally place less stress on the lower back than back squats, which can benefit exercisers with lower back issues.
  • Core engagement
    Front squats require significant core engagement to help maintain an upright posture and support the barbell’s position.
    That makes them great for strengthening the core muscles.
  • Less Load
    Front squats allow you to lift slightly less weight than back squats. That can benefit exercisers who want to focus on muscle hypertrophy without pushing to lift extreme weights.

Back Squats for Hypertrophy

  • Total lower body engagement
    Back squats engage a broader range of lower body muscles. That can help build the muscles much more quickly.
  • Heavier loads
    Back squats generally allow you to lift heavier weights due to the barbell placement on the upper back.
    Heavier loads are effective for stimulating muscle growth.
  • Posterior chain
    Back squats emphasize the posterior chain muscles. That can contribute to a more balanced lower body development.
  • Variety
    The versatility of back squats allows for various training protocols, such as low-repetition, high-load strength training, and higher-repetition, moderate-load hypertrophy training.

Front squats vs. back squats – Which is better for hypertrophy?
Both exercises have their merits for hypertrophy training, and the choice depends on your goals and individual preferences.

Front Squats vs. Back Squats – Which is Best for Sports Performance

front squats vs. back squats - exercisers doing front squats

The choice between front squats and back squats for sports performance depends on various factors, including the specific demands of your sport, your biomechanics, and your training goals. Both variations can help improve sports performance, but they emphasize different aspects of strength and movement.

Front squats for sports performance

  • Core and posture
    Front squats demand a more upright torso and greater core engagement to help maintain the barbell’s position.
    That can help improve core strength, posture, and spinal stability, which are crucial for many sports that require agility, balance, and rapid changes in direction.
  • Quadriceps and explosiveness
    Front squats emphasize the quadriceps. Strong quads can benefit athletes involved in explosive movements, such as sprinting or jumping.
  • Functional transfer
    Front squats can closely mimic positions and muscle engagements of some athletic movements.
    That makes them functionally relevant for sports performance.
    They can help athletes develop strength and stability in positions similar to those encountered in their sport.
  • Less lower back stress
    Front squats generally place less stress on the lower back than back squats. That can benefit athletes with lower back concerns.

Back squats for sports performance

  • Total lower body strength
    Back squats engage a broader range of lower body muscles. That can lead to lower body strength, which is essential for sports involving sprinting, jumping, or changes in direction.
  • Posterior chain development
    Back squats emphasize the posterior chain muscles.
    The muscles are critical for sports performance in terms of stability, power generation, and injury prevention.
  • Heavier loads
    Back squats allow for lifting heavier weights due to the barbell placement.
    That can help develop maximal strength and power, translating to enhanced sports performance.
  • Variety and versatility
    The versatility of back squats allows for various training protocols, including low-repetition, high-load strength training, and higher-repetition, sport-specific conditioning.

Front squats vs. back squats – Which is better for sports performance
The choice between the two variations for sports performance depends on your specific needs and the requirements of your sport.

Many athletes and coaches incorporate both into their training programs to help reap the benefits of each.

Front Squats vs. Back Squats – Which is Best for Your Glutes

Both front and back squats can engage the glutes, but they do so to varying degrees.

Front squats for glutes

  • Moderate engagement
    Front squats engage the glutes but do not emphasize the muscles as much as back squats do.
    The quads and core muscles are the primary focus in front squats.
  • Quadriceps dominance
    Front squats tend to emphasize the quads over the glutes.
    However, that can benefit exercisers looking to target the quads more while still engaging the glutes to some extent.
  • Core engagement
    Front squats require significant core engagement to maintain an upright posture and support the barbell’s position.
    A strong core can indirectly contribute to glute stability and performance.

Back squats for glutes

  • Stronger engagement
    Back squats engage the glutes more significantly than front squats due to the hip and knee joint angles.
    The gluteus maximus and other hip extensors play a crucial role in hip extension during back squats.
  • Total lower body development
    Back squats target a broader range of lower body muscles, including the glutes, hamstrings, quadriceps, and adductors.
    The comprehensive lower body engagement can contribute to glute development.
  • Posterior chain activation
    Back squats emphasize the posterior chain muscles. A strong posterior chain is essential for glute development and lower body strength.
  • Maximal load potential
    Back squats allow you to lift heavier weights, making them suitable for progressive overload and muscle growth.
    Increased weight can lead to greater glute activation and hypertrophy.

Front squats vs. back squats – Which is better for your glutes? Generally, back squats are more effective for targeting and developing the glutes than front squats and should be the choice if your goal is to build larger and stronger glutes.

Front Squats vs. Back Squats – Which is Best for Greater Core Activation

front squats vs. back squats - man doing front squat-01

Front squats are generally superior for greater core activation than back squats.

The reason for this is the differences in barbell placement and torso positioning between the two squat variations.

Front squats for greater core activation

  • Barbell placement
    The barbell placement creates a lever arm that tries to pull you forward.
    That forces your core muscles to work harder to stabilize your spine to help counteract the forward force to enable you to maintain an upright torso.
  • Upright torso position
    Front squats require a more upright torso position than back squats
    That places extra demand on your core muscles to resist flexion or bending forward and maintain stability throughout the movement.
  • Reduced spinal loading
    Front squats place less stress on the lower back than back squats.
    That can benefit exercisers with lower back issues.
    However, the reduced lower back stress doesn’t diminish the core’s role in maintaining proper form and stability.
  • Balanced core engagement
    Front squats engage the anterior and posterior core muscles, leading to a more balanced core development.
    That can help improve core strength and stability.

Front Squats vs. Back Squats – When to use Front Squats

Front squats are a valuable exercise that can help target specific muscles and address certain training goals.

  • Variety and muscle balance
    Front squats offer a change of stimulus from traditional back squats.
    Including front squats in your training can help prevent muscle imbalances that may develop from exclusively focusing on one squat variation.
    The variety can also help break plateaus and prevent boredom.
  • Quadriceps emphasis
    Front squats emphasize the quads.
    Thus, the exercise is an excellent choice for those with that goal.
  • Reduced lower back stress
    Front squats are generally easier on the lower back.
    Thus, those with a history of lower back issues or who are recovering from a lower back injury will find that a safer option.
  • Core strengthening
    Front squats require strong core engagement to maintain an upright posture and support the barbell’s position.
    It is, therefore, an obvious choice for those looking to improve core strength and stability.
  • Athletic performance
    Front squats can have specific benefits for athletes in sports that require an upright posture, such as Olympic weightlifting, CrossFit, or activities where quick changes in direction are necessary.
    They can help improve core strength, stability, and explosiveness.
  • Mobility improvement
    Front squats may help improve mobility in the ankles, hips, and thoracic spine due to the more upright position.
    That can benefit exercisers with mobility restrictions.
  • Technical mastery
    Front squats can benefit those interested in Olympic weightlifting.
    Learning to front squat is essential for mastering movements like the clean and jerk.
  • Rehabilitation
    As mentioned in a previous response, front squats may be a better choice for individuals recovering from such injuries as lower back or knee issues.

Front Squats vs. Back Squats – When to use Back Squats

man doing squats-02
  • Lower body strength
    Back squats engage a broad range of lower body muscles.
    Thus, they are an excellent choice for those looking to build overall lower body strength.
  • Maximal strength development
    Back squats allow you to lift heavier weights, making them a preferred choice for those aiming to develop maximal strength.
  • Posterior chain emphasis
    Back squats emphasize the posterior chain muscles.
    Strengthening those muscles is essential for spinal stability, power generation, and injury prevention.
  • Powerlifting and strength sports
    Back squats are a foundational exercise in powerlifting and strength sports and a must for athletes in such sporting activities.
  • Sports-specific training
    For athletes preparing for sports that require lower body strength and power, such as football, rugby, or track and field, back squats can closely replicate the demands of these sports and help improve performance.
  • Heavier load variability
    Back squats are preferred by those who want to lift heavy weights to promote strength gains.
  • Variability in training
    Back squats offer versatility in terms of training protocols.
    You can use low-repetition, high-load sets for strength development or higher-repetition sets for hypertrophy and conditioning.
  • Beginners and Learning Proper Form
    Back squats are often recommended for beginners because they provide a stable base and are easier to learn and perform.

Front Squats vs. Back Squats – Which is better?

Whether front squats or back squats are better depends on your individual goals, preferences, and specific circumstances.

Both exercises have their advantages, and the choice between them should align with your training objectives and biomechanics.

Thus, to answer the question: Front Squats vs. Back Squats – Which is better?
We will say this:

Neither front squats nor back squats are universally better than the other. Which one you go for should depend on your specific goal, physical capabilities, and preferences.

Many exercisers incorporate both variations into their training programs to help them enjoy the best of both worlds.

Front Squats vs. Back Squats – Do you have to include both in your workout routine and why?

You don’t have to include both squat variations in your workout routine, but incorporating both variations can offer several advantages, depending on your goals and preferences.

Muscle Balance

Front squats and back squats emphasize different muscle groups and movement patterns.

Front squats target the quads and engage the core much better, while back squats engage the posterior chain more prominently.

Including both exercises in your training regimen will allow you to achieve a more balanced development of your lower body muscles.

Injury prevention

Alternating between front and back squats can help reduce the risk of overuse injuries.

Exclusively performing one type of squat may place repeated stress on certain joints and muscles.

Incorporating both variations into your training will allow you to vary the stress on your body, potentially reducing the risk of overuse injuries.

Plateau breaking

Switching between front and back squats can help stimulate your muscles, especially if you hit a plateau in your squatting strength or muscle development.

The variation can help you break through plateaus and continue making progress.

Functional strength

Both squat variations offer unique benefits for functional strength and sports-specific training.

Front squats can help improve core strength and mimic positions and demands in various athletic movements, while back squats can closely replicate that of sports requiring lower body strength and power.

Mobility and flexibility

Front squats and back squats require slightly different mobility and flexibility, particularly in the shoulders, wrists, and thoracic spine for front squats and in the hips and ankles for back squats.

Including both variations can help improve your mobility and flexibility.

Diverse Training Goals

You may prefer one squat variation based on your training phase and goals.

For example, you might emphasize back squats and use front squats for hypertrophy or core development if you intend to build strength.

Having both options allows you to tailor your training to specific goals.

Exercise variety

Including several exercises in your training regimen can prevent boredom and keep your workouts enjoyable.

The diversity in your training program can also help maintain motivation and adherence.

Final words from LiveLIfe

There is no clear-cut winner in this front squats vs. back squats leg day domination battle. Instead, it is your fitness goals, individual preferences, and unique body mechanics that will determine the victor in your training journey.

Front squats are great for quad development and core engagement.

They are excellent for enhancing athleticism, improving mobility, and promoting a more upright posture.

They should appear high on your list if you intend to sculpt a pair of powerful quads while strengthening your core.

On the other hand, back squats stand tall as one of the best for building lower body strength and muscle engagement.

They target several muscles, from the quads and hamstrings to the glutes and lower back.

They will fit into your training plans if you seek to lift heavier weights, build maximal strength, and develop a well-rounded lower body.

But you don’t have to choose sides.

Many successful athletes and fitness enthusiasts incorporate both front squats and back squats into their training routines, harnessing the unique advantages of each variation.

Periodization, variety, and a tailored approach to your goals can lead to leg-day domination like never before.

Thus, front squats vs. back squats isn’t a rivalry but a dynamic duo that complements each other to provide a holistic lower-body training experience.

Incorporating both into your training regimen will give you the best of both.

References

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