Squats are one of the most popular exercises in any weightlifting routine. They can help you gain strength, build muscle mass, and improve balance and flexibility — not to mention they make your butt look incredible! But there are two types of squats: front squats and back squats. In this article, we'll explain the differences between these two types of squats and which one is best for your workout program.
What is a squat?
A squat is a compound exercise that involves bending your knees and hips to lower your body, then returning to an upright position. Squatting is a natural movement--you do it every time you sit down or stand up from the floor. It's also one of the fundamental human movements, which means it has been used throughout history as a way to express power and strength.
The Front Squat vs. Back Squat debate centers on where you put most of your weight when performing this exercise: on your back or in front of your body.
Benefits of back squats vs. front squats.
The back squat is a more powerful exercise than the front squat. The front squat requires less weight to be used, but it also requires you to keep your torso upright, which means that you cannot use as much weight as with a back-squatting movement.
A major benefit of squats is that they help build core strength and stability in your lower body while strengthening your hamstrings and quadriceps muscles. This can help improve balance and stability when performing other exercises, such as running or jumping rope (1).
The front squat places more emphasis on hip flexibility than other types of squats do because there's less bend in your knees--which means they don't have as much range of motion available during this exercise compared with others like back or overhead squats (2).
How to perform each type of squat.
If you're a beginner, start with the back squat. It's easier to learn and master than the front squat, which requires greater balance and flexibility.
The back squat is performed with a barbell across your upper back (typically resting on traps or rear deltoids). The weight should be evenly distributed between both sides of your body rather than being held in one hand or resting solely on one shoulder. You'll need to bend at the hips while keeping them square--not rounded forward or backward--and knees bent at 90 degrees with feet flat on the floor throughout the exercise. To keep the proper form as you lift weights off the ground during this move, keep your chest high but not hyperextended; imagine trying not to let your chest touch your chin as you stand up from a sitting position.
When performing front squats, place hands against the wall for support as needed until learning how to stabilize the body without aid; do not grasp dumbbells during the initial stages because they may cause injury if dropped accidentally due to a lack of control over movement pattern yet developed enough strength required to perform lift safely without an external aid such as wall surface contact point(s).
Which squat should you choose for your workout routine?
The answer to this question is slightly more complicated than you might think. While front squats are great for building leg muscle, back squats are better for building core strength and improving overall strength.
Back squats also have the advantage of being able to be performed safely with heavier weights than front squats, which makes them more effective at increasing your cardiovascular fitness (i.e., how well your heart pumps blood through your body). Additionally, because they require greater stability in the lower back muscles and abdomen (as well as increased flexibility in these areas), back squats provide an excellent opportunity for strengthening those areas as well--especially important if you want to avoid injuries like herniated discs or sciatica.
There are many benefits to performing both types of squats in your workout program.
There are many benefits to performing both types of squats in your workout program.
The back squat is a more intense exercise that targets the leg muscles more than the front squat. It is also better for building strength and mass, which can help prevent injuries when playing sports or lifting weights.
The front squat targets your core muscles more than other movements, so it's an excellent addition to any weightlifting routine if you have trouble with lower back pain or want to improve posture.
Conclusion
The front squat is a great exercise but not better than the back squat. Both have their benefits and drawbacks. The back squat allows you to load more weight onto your body, but it can be tough on your knees if done incorrectly. The front squat is safer for your knees because it puts less pressure on them when performing the lift, but it also limits how much weight you can lift compared to other variations, such as barbell squats or dumbbell squats.
