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The Benefits of Back Squats vs Front Squats

What are the benefits of different types of squats?

While the movement pattern might be similar, back squats vs front squats have got their own sets of benefits.

They’re both exceptional exercises, and before we delve into the benefits of back squats vs front squats, know that you should probably include both in your training, as both can add great value to your routine.

First, learn how to perform each exercise properly.

Both squats feel different when you’re performing them, these are some of the main differences:

Back Squats vs Front Squats

Back squatFront squat
More forward leanMore upright
More glute and hamstring involvementMore quad involvement
Squat heavier weightRequire more shoulder mobility

Core activation is very different in both exercises; while the core is very active in both movements, pressure is higher in the lower back during the back squat and in the core during the front squat.

Read more: What Type of Squat is Best for You?

Benefits of Back Squats vs Front Squats

Back squat

Considered the king of strength exercises, the back squat gets a lot more glory than the front squat, mainly because it emphasises on activating the posterior chain.

Hitting many muscle groups at once, the back squat requires the structures in your lower body and core to work together for optimal performance.

The back squat is a great way to build absolute strength, as it’s usually the squat variation that allows you to lift the heaviest load.

Back squats can be used to increase sporting performance or, alternatively, can be added to rehabilitation processes to strengthen muscles and joints.

Read more: The Back Squat: How to Do It, Benefits, Variations, and More

woman rests between sets of back squats vs front squatsSource: Sushil Ghimire on Unsplash

Front squat

The front squat is very translatable to any functional feat you might face, as you generally pick objects up in front of you.

It is also a great tool to teach proper squatting mechanics. Many people have a tendency to fall forward when they do a back squat, so having them perform a goblet squat or front squat can help them understand the mechanics of the exercise.

““The front squat builds exactly on the mechanics of the air squat. All that is added is a load supported in the front-rack position, where the weight sits squarely on the upper chest and shoulders, and the elbows point forward to bring the upper arms parallel to the floor,” writes CrossFit.

“This ‘rack position,’ critical to weightlifting, both demands and improves wrist and shoulder flexibility while the load, supported by the torso, both demands and improves midline stability.”

Read more: How to Front Squat: Muscles Worked, Benefits and Technique Tips

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