Front Squat vs Back Squat: Pros, Cons, & Differences

The front squat and back squat might seem like they’re interchangeable, but they have some important differences and specific applications!

So what are the differences between front squats and back squats? Back squats are better for beginners or those primarily looking to develop max strength. Front squats are better if you’re looking for maximal quadriceps development or if back squatting bothers your low back. Front squats also place greater emphasis on the abs.

If you've only done back squats, then incorporating front squats into your program could help you take your quads to the next level! But you will want to avoid some common mistakes.

Read on to take a closer look at the breakdown of these exercises, including the differences, benefits, muscles worked, and programming considerations, so you don’t miss out on those gains!

Front Squat vs. Back Squat: 5 Differences

While, yes, the front and back squat are the same movement pattern, they do have some key differences. Let’s explore these factors a little more.

1. Bar Placement

The key difference between these exercises is where the bar is placed.

As the name implies, a back squat has the barbell on the back, while during a front squat, the lifter holds the barbell on the front of the shoulders.

2. Muscle Activation

Bar placement changes the muscle activation pattern of the exercise, with the front squat placing more stress on the front of the body. This means that the quadriceps and the abdominals are worked more.

While the back squat does work the quadriceps and abs as well, it will typically place more stress on the posterior chain, like the hamstrings and low back.

3. Loading

Due to how the bar sits, the back squat is a much easier exercise to load up and go heavy. So for developing maximal strength & power, the back squat is king.

4. Back Pain

A heavy barbell always sitting on top of your spine can wear on you over time. So if you experience any back pain when back squatting, front squatting might be a better option.

5. Mobility Requirements

When performing the front squat, the placement of the barbell is on the front of the shoulders. For individuals with poor wrist or shoulder mobility, this can be a challenging position to maintain or even get to.

Front Squat: How to, Muscles Worked, Tips, Common Mistakes, & Pros/Cons

The front squat is a barbell squat variation that is characterized by placing the barbell on the front of your shoulders. The front squat works your entire lower body, but due to how the barbell sits, puts primary emphasis on your quadriceps & abdominals.

However, the front squat does require a decent level of mobility to perform, and typically you can’t load it up as heavy as you can for a back squat.

How To Do Front Squats

First, the front squat is not a comfortable exercise on the wrists and shoulders, especially if you’ve never held a barbell in the front rack position.

With that being said, here’s how you perfect the front squat:

1. Set up a barbell on a squat rack so that it is about level with your armpits.
2. Position the barbell between the shoulders and neck,  keeping your elbows lifted up to create a ‘shelf’ that the barbell sits on.
3. Unrack the bar and take two to three steps back.
4. Your squat stance should be roughly shoulder width, with your toes turned out slightly.  
5. As you would for your back squat, and as you descend into your squat.
6. Make your focus to stay as upright as possible, and keep your elbows lifted.

Muscles Worked in Front Squats

Both the front and the back squat are great exercises to work your legs, but the front squat prioritizes the quadriceps and abdominals. But your glutes and hamstrings are also stimulated.

Pro Tips

Here are some tips to improve your front squat technique:

1. Warm Up Adequately

The limiting factor when performing the front squat is usually wrist or shoulder mobility. Spending extra time warming up these areas before front squatting can be a game changer. (Link to our article with shoulder warm-ups?)

2. Don’t Let Your Elbows Drop!

When performing the exercise, focus on keeping your elbows lifted. I’ve seen a lot of people drop their weight forward because they let their elbows fall.

3. Use Lower Rep Ranges

Your upper back takes on a big stabilization role in the front squat and can fatigue quickly. Sets of 1-8 reps are best to minimize that as a limiting factor.

Common Mistakes with Front Squats

There are a couple common errors that people make when first trying to front squat:

Holding The Bar

When people first try to front squat, they will usually try to wrap their entire hand around the barbell and hold it the whole time.

You just need 1-3 fingers on the barbell. The bar should rest nicely on your shoulder ‘shelf’.

Going Too Heavy

Especially when just starting to front squat, start off a lot lighter than you would if you were back squatting. If you train your back squat and front squat evenly, your front squat should be roughly 75-85% of your back squat.

Benefits of Front Squatting:

There are 2 primary benefits to front squats:

Quad Growth

The big advantage that front squats have over back squats is the stress they place on the quadriceps muscles. So if developing your quads is a goal of yours, the front squat should be in your routine.

Less Low Back Stress

A study in 2015 concluded that front squats placed less strain on the low back. Researchers hypothesized this was due to the more upright posture needed in a front squat and the placement of the bar not being directly over the spine.

Drawbacks of Front Squatting:

There aren’t many drawbacks to the front squat.

However, front squat form takes more time to develop and can be limited by mobility for certain lifters, especially in the wrists and shoulders.

Front Squat Programming Considerations:

Generally speaking, because the front squat can be limited by upper body strength or endurance, lower rep ranges are recommended. Sets of 1-8 reps will help you stimulate your quad muscles without being limited by upper-body fatigue.

That being said, because you can’t load up a front squat as much as you would a back squat, the back squat remains the better programming option if ultimate strength is your goal.

However, if your goal is sport specific, like Olympic weightlifting, or you’re looking for more quad stimulation, front squats should be in your program.

Back Squat: How to, Muscles Worked, Tips, Common Mistakes, & Pros/Cons

The back squat is a classic barbell exercise. The barbell sits on the lifter's traps or upper back. This bar placement makes the back squat a more user-friendly squat variation & will typically allow people to go heavier than a front squat.

So if ultimate lower body strength is your goal, you need to be back squatting!  

Here’s how to do it like a pro:

How To Do Back Squats

1. The bar should rest behind your head, on your traps, and/or rear delts.
2. Your squat stance should be about shoulder width, with your toes turned out slightly.
3. Initiate your squat by breaking at the hips, then reach your hips back like you’re sitting in a chair.
4. Aim to get your thighs at least parallel to the ground, then drive through your legs and stand up.

Muscles Worked with Back Squats

The back squat will work your legs, but it will place more emphasis on the back side of your legs, like your hamstrings and glutes. However, your quadriceps and abdominals are working as well.

Pro Tips:

Here are 3 tips to take your back squat to the next level:

Make Sure You Hit Depth

Progressive overload is a foundational principle to getting stronger. But don’t keep adding weight to the bar if your form suffers. Make sure your thighs are parallel with the ground each rep. No half squatting!

Use A Belt When Going Heavy

Using a belt can help abdominal stability when squatting big weights. I’d recommend belting up once you’re around 75-80% of your squat max. (Link to article about best PL belts?)

Brace Your Core Properly

A huge proponent of a back squat is the ability to stabilize through your core. (That’s one of the main reasons people can leg press a lot more than they can squat.)

Before you squat, take a big breath into your belly and press your stomach OUT. Try to keep that tension throughout the lift.

Common Mistakes with Back Squats

Make sure to avoid these 3 very common mistakes:

Letting Your Knees Cave In

This is known as knee valgus and while it may not cause pain during your squat, it can eventually lead to patellofemoral pain, or IT Band irritation.

Placing a band around your knees when you squat can help correct this faulty movement pattern.

Heels Coming Off The Ground

This oftentimes is the result of tight ankles. If this happens to you, spend some time mobilizing your ankles.

And while you’re squatting, keep your weight on your heels and really sit back into your squat.

Adding Weight Before Perfecting Form

Doing this will often lead to some of the technique breakdowns mentioned above. You also know the weight is too heavy if you’re only able to squat down about halfway.

Just like with the front squat, make sure you’re getting full depth before loading up a ton of weight.

Your goal with depth is to get your thighs parallel to the ground.

Benefits of Back Squatting

There are three main benefits to the back squat:

Easier For Beginners

Due to how the bar sits on your back as opposed to your shoulders, the back squat is typically a more beginner-friendly squat variation.

Total Leg Development

The back squat works your entire lower body including your hamstrings, glutes, and quadriceps.

Maximal Strength

Because of how the bar sits when you back squat, you can load it up much heavier than a front squat.

Drawbacks of Back Squatting

Low Back Stress

The back squat can place more stress on the low back. Both, because you can typically back squat more weight than you can front squat, and due to the bar’s position right on top of your spine.

Back Squat Programming Considerations

The back squat should be a staple in everyone’s programming unless you have very specific goals or a low back injury.

You can have high rep, medium rep, and heavy days. The ‘why’ behind your training will dictate further specificity.

Is The Front or Back Squat Harder?

Due to mostly how the bar sits on the front of your shoulders, as opposed to on your back, the front squat is typically harder for most lifters.

The mobility required to do a back squat is a lot less, but you can load up a back squat heavier than a front squat.

So, the front squat might be harder in terms of the mobility demands, but you can lift more weight when you back squat.

What Is a Good Front-to-Back Squat Ratio?

That exact range is up for debate, with most sources saying your front squat should be 70-90% of your back squat. However, I think 90% is a little high.

According to legendary strength coach Charles Poliquin, your front squat should be 70-85% of your back squat. Meaning, if you can back squat 100 pounds for 1 rep, you should be able to front squat 70-85 pounds for 1 rep.

When Should You Do Front Squats?

Front squats should be in your program if you’re looking to develop your quadriceps in particular.

Also, if you have a prior back injury, front squats can be a great back-friendly squat option.

When Should You Do Back Squats?

Back squats should be in everyone’s program. However, you should prioritize back squats if leg development, or lower body strength are the main goals.

Also, due to how the bar sits and the reduced mobility demands, back squats are a better option over front squats for new lifters.

Front & Back Squat Alternatives

If the front or back squat is too much for you right now, there are plenty more squat variations. Here are 3 that are pretty user-friendly!

Banded Squat

1. Place a band just around the top of your knees. Your feet should be about shoulder-width apart, with your toes turned out slightly.
2. Initiate your squat by breaking at the hips and sit back into your squat
3. Don’t let the band pull your knees in – keep fighting the band
4. Push through the ground and stand up.

Goblet Squat

1. Hold your dumbbell like you’re holding a big cup or goblet. (Hence the name!)
2. Your feet should be about shoulder-width apart, with your toes turned out slightly.
3. Initiate your squat by breaking at the hips and sit back into your squat.
4. Push through the ground and stand up.

Landmine Squat

1. Set your landmine up in either a landmine attachment or in the corner of the room.
2. You should hold the barbell in the middle of your chest.
3. Your feet should be about shoulder-width apart, with your toes turned out slightly.
4. Initiate your squat by breaking at the hips and sit back into your squat.
5. Push through the ground and stand up.

Frequently Asked Questions

Are Front Squats Better Than Back Squats?

Both have their uses and are great exercises!

Overall, front squats do a better job of targeting the front of the leg as well as the abdominals.

Is the Front Squat Better for Your Back?

According to this study done in 2015, front squatting placed less compressive force and extensor moments on the low back.

What that means is that front squatting may be a better option if you have a previous back injury.

Is the Front Squat Harder Than the Back Squat?

This study in 2009 observed that the front squat and back squat were equal in terms of total overall muscle recruitment.

That being said, the front squat does require significantly more mobility and may make it a harder exercise.

Can the Front Squat Replace the Back Squat?

As mentioned above, in that 2009 study, the researchers found an equal amount of overall muscle recruitment.

However, if your goal is overall strength, you’re always going to be able to back squat more than you can front squat.

So it is not a replacement if getting as strong as possible is your goal.

Final Thoughts

When deciding between front squats or back squats, both are great exercises.

It really boils down to what your goals are!

Front squats are the better option if you are trying to specifically target the quadriceps, or if you have a back injury that limits compression on your spine.

Back squats are the better option for beginners or those chasing absolute lower-body strength.

If you’re unsure where to start, pick the back squat. Try the front squat once the movement pattern starts to feel more comfortable.