We don’t challenge all squat variations available. We understand that each one—from the dead squat to the split squat—builds lower-body strength while bringing something a little different to a workout.
But there’s something about the barbell squat that prompts a comparison between the front squat and the back squat. Which is more difficult? Is one more effective at building muscle? Do you need to do both?
Before exploring the merits of the front squat versus the back squat, it’s important to understand the differences between the two movements. Both use a bar, but the placement differs:
- When back squathold the bar behind your shoulders so that it rests on the trapezius (upper back muscles) and rear deltoids (back of the shoulders).
- During one front squathold the barbell (with a full grip or your fingertips, depending on your mobility) in front of your shoulders with your elbows pointed forward so the barbell rests on your front deltoids.
Is a front squat harder than a back squat?
Because of the forward placement of the bar, most people find the front squat more difficult than the back squat.
“That’s because in a front squat there’s a lot more demand to maintain posture, and the bar has to stay in a shorter path to be able to hold it,” he says. Kate Meier, CPTCertified USA Weightlifting Coach Level 1. While both squats engage the upper body, the front squat is more challenging for the core and back muscles.
Some lifters also struggle to hold the bar in a front squat, he says Robert Herbst19-time World Champion powerlifter and member of the AAU Strength Sports Hall of Fame.
“The front squat is more difficult to perform because most people don’t have the flexibility to hold the bar,” he explains. “Some can make it Olympic pure style [with their elbows up and fingers under the bar]while others cross their arms, but many find it uncomfortable. The back squat is easier to hold because the bar is on your traps or lower in your back and is held in place by the mechanical strength of your arms.”
Do front squats and back squats work the same muscles?
When you compare the muscles used in front squats to back squats, there are some differences. Meier explains:
- The front squat will work your upper back muscles and especially your lower body quads.
- The back squat will work the glutes and hamstrings more than the quads. It also engages the lower back muscles more than the front squat.
And while both the front squat and back squat will test your core strength, the challenge is usually greater in a front squat.
Can front squats replace back squats?
Meier says a well-rounded strength routine usually includes both front and back squats. But it’s not necessary to do both, especially if you’re training for general fitness rather than a specific sport.
“Depending on your body type, one may feel better on your joints than the other,” says Meier. “The important thing is to include an occupy movement in your program in general.” If you prefer front squats, it’s a good idea to do them as your default squat option.
Should you add front squats to your routine?
As mentioned earlier, front squats do not need to be part of your training plan, especially if you find them uncomfortable. But if you’re at all interested in sports like CrossFit or Olympic weightlifting, front squats are inevitable.
Alternatively, you can try a cup squat with a dumbbell or kettlebell placed in front of your chest. Like the front squat, this movement requires core and back strength, but it’s easier to lower the weight and the grip requires less mobility.
How to Perform a Front Squat
Before attempting a front squat, it’s a good idea to work with a personal trainer to make sure you’ve mastered proper form for a bodyweight squat. “A lot of times people hurt themselves because the squat motion isn’t right and then they put weight on themselves,” says Meier. As with any lift, start with a light load and build up over time.
- With the bar resting on a squat rack, grasp the bar with your hands shoulder-width apart. Bring your shoulders under the bar so that your elbows are bent and pointing forward and the bar is resting on the underside of your palms or fingers.
- Step back, lifting the bar off the rack and stand tall with your feet slightly wider than shoulder-width apart.
- Keeping your back flat, chest up and core tight, push your hips back, bend your knees and lower your body until your thighs are at least parallel to the floor.
- Pause, then push through your legs to return to a standing position.
