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𝐁𝐚𝐜𝐤 𝐒𝐪𝐮𝐚𝐭 + 𝐅𝐫𝐨𝐧𝐭 𝐒𝐪𝐮𝐚𝐭. Let’s dive into the differences and talk about technique. In a front squat, the weight in your torso will be more upright to offset the fact that the bar with weight is in front of your head. Front squats focus more on the quads and upper back. In a back squat the focus is more on the hips, glutes, and lower back and the torso is usually leaned a little more forward to offset the weight of the barbell behind your head.
Front squats require more mobility. You need flexibility in the wrists, thoracic spine, and shoulders to rack the bar properly. It requires adequate hip, groin and ankle mobility also. Back squats will often allow people to lift more weight and to do so without the required mobility of a front squat.
So which one is better? Both. The one you are able to get into a good position with and maintain good form with is going to be an obvious winner for you. But the one that highlights your deficits is a great one to continue working toward. Do both! Modify where needed and continue to work on your deficits. If you do not have the ankle mobility then use a heel lift, but continue working on achieving that mobility by reducing the height of your heel lift over time. Don’t just wear a heel lift forever and think that that is doing enough.
Written by Katie Goss @MoveUKatie
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