If it is leg day, then bets are there are some squats worked into your workout plan for the day. The great thing about exercise is that there are so many different variations to a standard exercise. Some of them get a little fancy beyond the need but others are very effective. So when it comes to leg day, which version should you do when? Both can use weights to train the lower body and work similar muscles, making them very effective in strengthening your lower body, but there are some major differences too. Let’s go head to head and figure out the similarities and differences between front squats versus back squats.
The obvious difference between the two squat variations is how the weight is distributed over your center of gravity. In a back squat, the weight is behind your head and supported by your upper back and the back of your shoulders. The front squat is in front of your head supported by the front of your shoulders and brings more attention to the front of your core and legs.
Front Squats Versus Back Squats What’s best for you?
Trainers recommend incorporating both into your fitness routine for to create well rounded strength and abilities, but depending on your abilities and fitness goals one might be better than the other.
Here is why:
- If you are not very flexible, you will want to start with back squats. Especially limited flexibility in the shoulders, wrists, ankles, or hips.
- Squats with the weight on the back are great for beginners.
- Front squats are a better choice for those that have low back problems, due to less weight on your spine and more weight shifted to your quads.
- Squats with the weight in the front are also the better option if you deal with knee pain, due to being easy on the joints overall.
- By putting weight on your back you can lift heavier weight.
- Front Squats emphasize the quadriceps and the upper back.
- Back Squats focus more on the gluteals and lumbar spine.
Like with all exercises, you definitely should seek out a profession to help you perform each movement properly. If something doesn’t feel right, don’t do it. It is not worth getting injured over.
For more reasons as to why you should do front squats, check out our blog – “4 Reasons Why You Should do Front Squats Now“