The Science Comparing Front Squat VS. Back Squat (Which Is Best)

There are several MUST-KNOWS about the front squat and the back squat that making choosing which squat is best for a lifter much easier. Knowing these differences, and knowing the goals of the lifter, makes squat programing much easier.

One of the biggest benefits of front squats is that it reduces the force placed on the knees and lower back, making it a safer exercise. For people experience knee and back pain, swapping out back squats for front squats is a great idea.

For those looking to maximize strength, using the back squat is important since it allows a lifter to move more weight. This is why many powerlifters and strength athletes primarily use the back squat.

A great middle-ground for many lifters is to cycle between the front and back squat. The back squat can be used for heavier strength training sets or days, and front squats can be used for higher rep, muscle building days. Know when and how to use both is a great way to prevent injury, and progress in the long term.

Thanks for watching!

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[gravity_dog]

I used to throw out my back all the time doing back squats, even when aiming for perfect form. Since I've switched to the front squad I've had absolutely no pain in my lower back. Game changer for me. Thanks for the video, glad to know I'm not wasting my time with the front squat.

[JANEZ]

Short and informative. Evidence supported. I like this kind of videos.

[jamies]

Swapping to front squats and trap-bar deadlifts has saved my back and you can get really strong using both. Great video.

[andrewokr]

Good job getting to the point quickly. There's certainly a lot going on in each exercise but it's nice not having to wade through a lot of stuff as you point out the major differences succinctly.

[BKazzanova]

Perfect! Straight to the point. I'm 6'3 mesomorph frame and I think I'll stick go with front squats because it's easier on my lower back.

[LtActionCam]

The fact that you cited your sources made me subscribe. Thank you for that.

[cbeary]

Dude, best explanation ive heard on this so far. Thanks bruv.

[ocramsan]

One way I've found works well with me its going with the back squat for 4 sets (always increasing the weight) and after the 4th set I change it up to front squats (do the same weight for less reps) and then let the weight go down on the next 3 sets (the same amount it increased on back squats).
That way the volume it's pyramid shape but believe me, those last sets will burn

[johnholme]

Simple no nonsense information. Thanks for the info.

[coachjames]

Good stuff bro. Coming off a meniscus tear I've had to make some adjustments including adding a front squat. Keep up the good, both here and on IG!

[cindytltran]

100% I swap to front squat when I have a knee joint pain. I usually use a hard ball to pin out that joint by adding pressure to release the pain but on days I forget to do so, I switch to the front squat and it's just great know I can still do my planned workout expectations. LOVE BOTH FORMS!

[Oxcilic]

Thank you for this quick concise video.

[DarkPsyde]

I have several knee injuries and front squats feel waaaay better and on my knees!

[spookyboigirl]

Great Video, exactly the comparison I needed

[faixaazul]

Super informative and well-produced video!

[gotteboy]

Really cool short informational video, thanks!

[KG-cwle]

wanted to try squats again in weight lifting but I was concerned it would irritate my knee injury. This was very helpful

[FendiGarcon]

Front squat heavy shit has gotta be a flex

[tubestick]

I have a lower back injury.... front squats place absolutely not strain on my injury.
Have used them exclusively for about 5 years now

[theaestheticone]

I already do this 2legdays aweek first backsquat 5x5 second days 8reps several sets frontsquats