3 Reasons Why the Front Squat May Be Better Than the Back Squat

The squat: It’s a classic that is considered one of the most effective exercises of all time. Even with the countless new ways to train your legs, the pros all fall back on using the squat in their programs. Why would they not? It’s a compound exercise that activates the quadriceps, hamstrings, glutes, hip flexors, and abdominals. It strengthens muscles and is the key to muscle growth, if that’s your goal.

There are two versions of the squat that are used most often: the barbell back squat and the barbell front squat. Both are excellent but let’s take a look at why, depending on your goals, the front squat may be better than the back squat.

  1. You Want to Strengthen Your Knees

Since the barbell is on the front deltoids, you’ll be able to avoid back shoulder pain but you’ll also learn to develop proper knee posture. Front squats demand that you correctly push your knees out to follow your toes as opposed to having them collapse inward. Front squats also help to strengthen the stabilizing muscles in your knees. The result is better form, stronger knees, powerful quads, and a reduced risk of knee-related injury.

  1. You Have Lower Back Issues

Anyone who has put that barbell on their back knows the feeling of the weight pressing down. For the vast majority of barbell squatters, it’s a feeling that you simply adjust to. Sure, there may be a bit of shoulder cramping but it quickly goes away. For those with lower back issues, this feeling of weight pressing down can amplify the discomfort. The solution? Switch the barbell to the front.

Performing a front squat places the barbell on the front deltoids, redirecting that weight to the front of the body. This puts a greater demand on the abdominals as opposed to the lower back.

  1. You Want to Focus on the Quads

You might be thinking, “Hey, I thought the back squat does involve the quads?”

It does but not nearly to the extent that the front squat does. When the barbell is on your back, there is a greater demand on the hamstrings, hip flexors, and lower back. Sure, your quads are involved but you’re more likely to feel it in the hamstrings. When your goal is to start building mass on your quads or if you want to start seeing muscle separation, the front squat should be your go to exercise.

It’s important to note that you don’t want to completely neglect the back squat. Regardless of your goal, it can be very useful to use both the back squat and the front squat. You can pair them in the same workout or, if you train twice a week, during different workouts.

Tell Us What You Think!

Which type of squat do you use the most?

What type of results have you experienced?
Let us know in the comments below!

All Things on Kutting Weight, Straight to Your Inbox

Recent Article

Burn Fat Fast: Starting a Ketogenic Diet for Weight Loss

Unless you’ve been living under a rock these last few years, there’s no doubt that you’ve seen the word keto plastered all over magazines, websites, and supplements.  Short for ketogenic, this diet craze is sweeping over the nation and with...

Rhabdo: The Muscle Destroyer You've Never Heard About

Turn on any fitness infomercial or flip open any health magazine and you’ll notice a common trend: high intensity exercise. The days of the slow-moving treadmill are long gone and high intensity exercise is here to stay. Backed by scientific...

Women & Weight Lifting: 5 Ways Lifting Weights Can Help with Fat Loss

When it comes to weight loss, the LAST thing that women think about is going near the dumbbells and barbells. Traditional strength training programs that use iron clad resistance have long been associated with bodybuilders, power lifters, and all things muscle-related....

Exercise in the Morning for Better Weight Loss? Science Says...

When you think about the ideal training time, you can’t help but picture that washed-up boxer who wakes up before the sun rises. He drinks his shake and he hits the pavement, despite the temperature showing below freezing. The morning...

Here’s How to Use Eccentric Training to Increase Weight Loss Results

How are your weight loss goals coming along? Did you reach your goal weight before beach season started? Or are you still on your way to success? It may be Summer but make no mistake about it: people are still...

4 Weight Loss Exercises that Will Never Die (And Why You Should Use Them)

Pick up any issue of a popular health and fitness magazine and I guarantee that you’re going to see an exercise featured that is guaranteed to blast away fat and build muscle. Funny thing is that the following month, they...

3 Fitness Clothing Trends that Actually Work

Every year, the fitness industry rolls out the newest set of exercise clothes. Some boost performance, others help with weight loss… or so they say. There’s a reason that you rarely see the same exercise clothing trends around two years...

3 Diet Trends that Won’t Help You Lose Weight, Be Healthier

The rise and fall of trends in the fitness industry is like the passing of the seasons. Each year, some new diet or fad explodes all over the news and social media promising big results in a short amount of...

Targeting Belly Fat: Is It Possible? Here’s What Science Says

We all have that one spot that we want to lose a little more from. Sometimes it’s belly fat. Other times, it’s love handles. If only there was a way to zoom in and focus on fat loss in that...

Does Sweating More While Working Out Mean You Had a Better Workout?

We’ve all been there: Stepping out of the gym or exercise class covered from head to toe in sweat. We walk back to our cars feeling great. For many of us, that walk back to the car seems a lot...

Fight Back Against the Flu with the Sauna Suit

The flu is an illness so annoying that it strikes in the winter then makes another surprise visit to many during the summer. For children and the elderly, the flu isn’t just a week with the sniffles, it can be...

Cure a Hangover with the Sauna Suit

You had a rough week at work and so you decide to follow-up with a wild night to forget the memos and e-mail task lists. Maybe you have one too many and wake up the following morning holding on to...

Featured IN
best live chat