Front Squat vs Back Squat
The short answer. The front squat holds the bar on the front of your shoulders, so your torso stays upright, while the back squat holds it on your upper back and lets you lean forward more and lift more. Pick the front squat for an upright squat with lower knee forces. Pick the back squat to move the most weight.
Differences at a glance
| Front Squat | Back Squat | |
|---|---|---|
| Main muscles (differs) | quads, glutes | quads, glutes, lower back |
| Movement pattern | Squat | Squat |
| Type | Compound (several joints) | Compound (several joints) |
| Equipment | barbell, weight plates, squat rack | barbell, weight plates, squat rack |
| Level (differs) | Advanced | Intermediate |
| Joint stress areas (differs) | knee, wrist, lower back | knee, lower back |
| Bar position (differs) | Front of the shoulders, elbows high | Upper back, behind the neck |
| Torso angle (differs) | More upright | More forward lean |
| Load you can use (differs) | Lighter | Heavier |
| Learning curve (differs) | Steeper, needs wrist, elbow and upper back mobility for the rack position | Easier to hold the bar, harder to keep the bar over mid-foot as you lean |
Muscles worked
Front Squat
- Quads (main muscle)
- Glutes (main muscle)
- Abs (core) (also works)
- Upper back (also works)
- Lower back (also works)
Back Squat
- Quads (main muscle)
- Glutes (main muscle)
- Lower back (main muscle)
- Hamstrings (also works)
- Abs (core) (also works)
- Upper back (also works)
Which one should you do?
Choose the front squat if
- You want to keep your torso upright and your back more vertical.
- You want lower knee compressive forces. One study found them lower in the front squat than in the back squat.
- You do Olympic lifts, where the front rack position is part of the clean.
- You want a squat that punishes a lean. If you lean too far, the bar rolls forward and you must stop.
Choose the back squat if
- You want to lift the heaviest load you can and build maximal leg strength.
- The front rack hurts your wrists and you cannot fix it with a different grip yet.
- You are new to barbell squats and find the bar easier to hold on your back.
Can you do both?
Use the back squat as your main heavy squat and the front squat as a lighter second squat on another day. Many lifters also use the front squat for a few weeks to clean up their torso position, then return to the back squat.
How the form differs
- The front squat bar rests on the front of your shoulders with high elbows and a loose fingertip grip. The back squat bar rests on your upper back with your shoulder blades squeezed.
- In the front squat you sit straight down between your heels. In the back squat your hips and knees bend together with more forward lean.
- In the front squat the cue is to keep your elbows high. In the back squat the cue is to keep the bar over mid-foot.
- In both, brace before each rep and drive up through your whole foot.
Questions
Is the front squat harder than the back squat?
It is harder to learn, because the rack position takes mobility and practice. You will also use less weight, but each rep can feel just as hard.
Does the front squat work the quads more?
It keeps your torso upright, so many lifters feel it more in the quads. In one study of trained lifters, overall muscle activity was similar in both squats, while knee compressive forces were lower in the front squat.
Is the front squat safer for the back?
You use a lighter load and stay more upright, which many lifters find easier on the lower back. Your upper back still has to work hard to keep the bar in place.
Can I replace back squats with front squats?
Yes, for leg training. If you compete in powerlifting or want to test your back squat, keep it in your program.