Front squat or Back Squat - which is better?

Today we will be dissecting two of the most common squat variations to settle the age-old debate - which should I be doing?

Firstly, the squat is a fundamental movement pattern that we should be training our whole lives. The benefits are immense, and the goal of this blog isn't to list the benefits of squatting in general, so I will continue on, you'll just have to trust me.

When thinking about a loaded squat from a mechanical standpoint, load placement is important. Your body's number one job is to stop itself from falling over, fighting both gravity, as well as an external load now (barbell). Where that external load is placed will directly affect where your centre of mass is, consequently changing what your squat will look like.

Having weight on the front of the body (think front squat/zercher squat/goblet squat) will push the centre of mass backwards, allowing you to be more upright, which will allow for a vertical displacement of the pelvis and more knees over toes. This results in a very 'squatty' looking squat. You will find more depth - ideally hamstrings touching calves at the bottom - which will provide more range of motion through the quads, as the knee joints are allowed to bend more. In the research, greater range of motion can lead to greater muscle-building gains or hypertrophy.  (Schoenfeld & Grgic, 2020)  (Pallarès et al, 2021)

Having the weight on the back (think high bar/low bar back squat), means the body has a different challenge in order to stay upright. To keep balance, you will have to lean forward to a degree - particularly if you have long femurs, a short torso, or both - otherwise you will quite literally fall backwards. Because you have to lean over more, This will make it a more 'hingey' squat, which will also place more demand on the lower back extensors (one possible consideration if you are getting back pain through back squats). As your hips will be required to bend more, this also results in more range of motion through the glutes, turning this into a more hip-dominant squat. This, again, may have possible benefits for greater hypertrophy in the glutes.

Some squats will suit certain body types better, your anatomy and mobility is a big consideration into how the squat will look. That's where good coaching comes into play, the goal is to fit the exercise to the person, rather than fit the person to the exercise.

Comparison of low bar back squat, high bar back squat and front squat:

https://physiqz.com/workout-plans/how-your-genetics-are-affecting-your-squat-form/

Comparison of short femurs to long femurs:

https://powerliftingperfection.com/post/should-you-squat-in-flat-shoes-or-heels/

The maximum weight you can lift on a front squat will be less than a back squat, generally speaking, roughly about 80% of your back squat weight. As you push back into the glutes and back, you tend to lift heavier as larger muscle groups are working - think deadlifts and low bar back squats. Front squat also has unique challenges in the trunk and upper back extensors, which may be a limiting factor for some.

So, if you're looking for overall load and heavy stimulus, a back squat may be a better option, but this doesn't mean you can't go heavy on a front squat though!

Front squat is really great for athletic development, particularly those looking to eventually learn olympic lifting, as you can't catch a clean without having a good front rack position/front squat. It has arguably a greater mobility demand, with mobility also required not just through the lower body, but through the lats/rotator cuff/wrists as well.

From a safety point of view, a front squat is easier to bail out from, the bar can simply be dropped and you jump/step backwards. This means you don't really need anyone else with you to perform close to your max. A back squat, however, will require safety pins (gold standard) or at least one spotter (two either side will be more effective than one behind, but all three is even better!) if you are nearing your max weight.

If you were looking for a clear answer of which is better, then I'm afraid I will have to disappoint you, neither is better or worse than the other! It really does depend on a few different things, in particular, the desired outcome, the client's anatomy and their ability to perform each.

I would advise to do both (maybe not both per week, as that could be a bit much), but you could cycle them in and out of blocks, for example. I often find starting with front squats in the initial block, getting strong in a very deep squat, will lead nicely into back squat in the subsequent block as the load increases.

At the end of the day, both are just tools in a vast exercise toolbox that may be used to help us achieve our goals, whatever they may be.