Is Back Squat Better Than Front Squat?
March 31 2009
Which is better: Back squat or front squat? Back squat is one of those exercises which has a bad ass reputation of being THE best for overall muscle growth in your legs.
On the other hand, front squat is often sidelined as one of those secondary exercises to isolate or emphasize the quads . Or it is considered to be more more of a shaping exercise.
To see if there is any truth to these long-held beliefs, a recent study compared the back squat to the front squat in men and women who were experienced at doing both the lifts.
The study used 70% of their 1RM (maximum weight that can be lifted for one rep) for both the exercises thereby ensuring that they are comparing exercises of similar intensity.
Results
- Though the back squat used a heavier weight, muscle activity recorded in quads, hamstrings and low back was similar in both exercises. In other words, both exercises theortically are equally effective in making your legs grow!
- Compressive forces were much lower in front squats than back squats. High and continued compressive forces on the knee can cause loss of cartilage and result in osteoarthritis (usually pain in the knees).
- Glute activity was not measured in the study.
Conclusion
Front squat is equally good as back squat for your quads and hams from EMG results. As well, front squat is lot better on your knees than back squat.
If knee health & muscle activation is a concern, you might want try front squats for a change.
