Front Squats vs. Back Squats: Which Is Best, Based on Your Goals

We probably don’t need to sell you on the benefits of squats. This functional strength move translates directly to how most of us move in everyday life, and when you add weights—like in the case of the barbell back squat or front squat—it can be pretty darn empowering, too. 

If you’re dipping your toe into the world of barbell training, you wonder how the back squat and front squat differ and which would make a better addition to your routine.

The main difference between front squats and back squats is simple: where you hold the barbell. “In a front squat, you rest the bar on the front of the shoulders by your collarbone. In a back squat, the bar is placed on the upper back,” says Peloton instructor Matty Maggiacomo. This tweak means each move has slightly different benefits, uses, and form cues. Keep reading as we break down the difference between front and back squats, plus what you need to know about trying each.

Front Squat vs. Back Squat: What Muscles Do They Work?

Research shows that front squats and back squats are equally effective in terms of muscle recruitment and that they both work the same primary muscle groups:

However, the varying weight placement in the two moves emphasizes these muscles in a slightly different way. “The difference changes how you're holding your body and where the center of the weight falls,” Matty explains. “You’ll notice that your muscles engage differently.” Front squats have a more upright posture, putting slightly more demand on your quads, core, and upper back, whereas back squats force you to hinge forward more at the hips, putting more work into your glutes, hamstrings, and lower back, he says.

How to Do a Front Squat 

“Everyone is going to squat a little differently based on their individual anatomy and mobility,” says Natalie Ribble, who has a Masters of Science in Applied Physiology and Kinesiology and is chief of staff at Seattle Strength & Performance, but the most important cues for good squat form remain the same. 

Generally, you want to think about keeping your core braced and a lot of tension throughout the body, putting your weight in the midfoot (not a majority in your heels or toes), driving your knees outward, and rising simultaneously with your knees, hips, and shoulders. “Specifically, for front squats, you want to focus on keeping the elbows up (upper arms parallel to the floor and elbows even with the shoulders) and torso more upright,” she says. 

Here’s how to do a front squat, step by step:

Muscles worked: quadriceps, glutes, hamstrings, abdominals, lower back, upper back

How to Do a Back Squat 

Just like in the front squat, focus on keeping your core engaged, balancing your weight throughout your feet, driving your knees outward, and extending through the hips, knees, and shoulders at the same time when you rise up out of the squat, Ribble says. “For back squats, we want to ensure that we have a tight grip on the bar and that the bar is being pulled down into the upper back,” she adds. Think about drawing your shoulder blades back and down; this helps create tension throughout the body.

Here’s exactly how to do a back squat:

Muscles worked: quadriceps, hamstrings, glutes, abdominals, lower back

Front Squat vs. Back Squat: How They Stack Up

Front squats and back squats are equally effective at building lower-body strength, but each variation has its own benefits and drawbacks. Here are some standout ones to note for each.

Better for Beginners: Back Squats

Beginners, or those new to barbell work may want to play around with the back squat first. “The back squat is much easier to attain at the start,” Matty says. “I personally incorporate back squats much more regularly than front squats with a barbell. A front squat with a barbell is an advanced move, so while I love it for a challenge, it's important that you are clear on form,” Matty says. “The front squat is a little more technically challenging,” Ribble says, and it may feel harder overall. “The anterior loading requires more from our core, upper back, and postural muscles, which is what makes them feel more difficult,” she adds. 

Easier on Your Knees: Front Squats

“Front squatting also generally has more knee flexion than the back squat because you have to keep the chest upright,” Ribble says. This might sound like a bad thing, but research shows that, compared to back squats, front squats place less compressive force on the knee—an important factor when considering joint health. To reduce the possibility of knee irritation, it may help if you don’t squat as deeply; however, if you have any knee pain while squatting, you should consult a medical professional before adding front squats to your routine.

More Glute Engagement: Back Squats

Back squats are slightly better at targeting your gluteus maximus. They’re typically more hip-dominant, meaning they load the glutes and posterior chain (the muscles on the back of your body) more than the quad-dominant front squat, Ribble adds. Barbell squats aren’t the best glute exercise out there (others, like hip thrusts and step-ups, focus more on the glutes), but they can play a part in building a more muscular lower body overall.

Less Risky for Your Lower Back: Front Squats

The forward lean that naturally happens in a back squat boosts the engagement of your glutes and hamstrings, but may also pose a higher injury risk for your lower back. “The back squat has more direct spinal loading, so it requires stronger core tension and bracing,” Ribble says. Failure to properly maintain intra-abdominal pressure and stiffen your core and spine can lead to increased and potentially harmful compressive and shear forces on your lower back. If you have any lower back pain while squatting, you should consult a medical professional before trying barbell squats.

Better for Limited Mobility: It Depends

You’ll need a certain amount of mobility for the weight placement in both types of squats. “Front squats are a little more demanding on the upper body, since the weight is loaded on the shoulders, and more lat and wrist mobility is required to keep the elbows up and the bar on your shoulders,” Ribble explains. On the other hand, “the back squat requires more shoulder mobility, especially external rotation of the shoulder, to hold onto the bar while it is on your back,” she says. Depending on your personal anatomy and mobility levels, one may be significantly more comfortable than the other.

When to Choose a Front Squat vs. a Back Squat

In general, both experts recommend beginners start with back squats—that is, after mastering proper squat form. “This can be achieved and practiced by doing dumbbell goblet squats, or squats to a box. Once you feel comfortable in your squat form and can do so with some weight, you’re welcome to start lifting with the bar,” Ribble says.

If you’re intermediate or advanced, choosing between a front and back squat depends on a lot of factors such as your mobility, strength abilities, anatomy, and goals. For example, if you’d like to work your way up to Olympic lifts like the snatch or clean, you need to know how to front squat, so it makes sense to focus on those, Ribble says. 

“If your goal is to work more on the anterior muscles (quads, core), then I would recommend the front squat,” Matty adds. “The back squat is focused on strengthening the posterior chain, so if that's your goal then work those into your routine.”

That said, you don’t need to choose between the two. You can definitely include both in your strength schedule. “You may find that doing one helps improve the other,” Ribble says. “If you’re  doing both, I would just separate them by a few days to make sure you give your body time to recover in between.” 

Takeaway 

You can’t go wrong with adding either front squats or back squats to your strength routine. Both will help you build strength and power in your lower body, as well as core stability, Matty says. Neither is inherently better than the other, though back squats may be easier to learn first. Whichever you decide to tackle, just make sure you’ve dialed in your form—and don’t hesitate to tap a professional for help. These are complex but classic moves, and learning to do them right is worth anyone’s time.