Front Squat vs. Back Squat: Which Strengthening Exercise Is More Effective?

There are many benefits of squats. The compound movement strengthens lower-body muscles and supports strong bones. But when it comes to weighted squats, which move is better: front squats or back squats?

Both can help you achieve fitness goals, such as building muscle strength and power. But the two moves also have key differences and benefits that set them apart.

What is the difference between a front squat and a back squat?

The front squat and back squat are advanced variations of a traditional body-weight squat. Both can be valuable additions to your strength-training workouts. For example, front and back squats may improve your athletic performance. But the following differences can help you decide if one exercise –– or both –– is suitable for you.

Starting position

The most obvious difference between a back squat and a front squat is in the setup with free weights. As the name suggests, front squats require you to hold a weight in front of your body. You hold a weight behind your head and neck while doing a back squat.

You can use dumbbells, kettlebells, or a barbell for front squats. Your hands should be in front of each shoulder, right by your collarbones.

Back squats are usually performed with a barbell instead of dumbbells. Hold a barbell behind your back and shoulders, along your upper traps. Your hands should be just outside  your shoulders, with your palms facing forward or slightly upward as you grip the barbell.

Targeted muscles

Front and back squats engage lower-body muscles. But the location of the free weight may work some muscles more than others. Holding the weight in front of your head and neck centralizes the load on anterior (front) leg muscles. So front squats may activate the quadriceps muscles in the front of your thighs more than back squats. They also engage the abdominals.

Back squats mainly work the posterior chain muscles along the back of your body. The posterior chain muscles include the following:

• Erector spinae in the lower back

• Glutes in the buttocks

• Hamstrings in the back of the thighs

• Calves in the back of the shins

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The front squat gets more attention for its core-strengthening abilities. But both exercises activate your core and small, stabilizing muscles in your hips and ankles because you have to support your trunk and balance your body. 

Some studies even suggest that both exercises work the same muscles equally. For example, one study found that front and back squats recruit the same muscle groups. But front squats may be easier on your back and knees  than back squats.

Exercise intensity

Although front and back squats are advanced variations, the intensity of each move may vary. For example, front squats require more wrist and shoulder mobility. It may also be challenging to stay balanced while holding a weight in front of your body. Those who are new to advanced squat modifications might find it easier to start with back squats using a light barbell.

But back squats increase the load on your spine. That can be difficult or unsafe if you have back problems. If you have any of the following conditions, talk to a physical therapist or another medical professional before doing either type of squat:

• Spinal stenosis

• A herniated disc

• Lower back pain

• Osteoporosis

What is the proper way to do a front squat and a back squat?

It’s important to use proper form for front squats and back squats. Good form decreases the risk of injury. It also helps ensure that you get the most out of these muscle-strengthening exercises.

How to do a front squat

If you’re new to weighted squats, start with dumbbells for front squats. Barbells usually weigh about 45 lbs, though you can find much lighter ones. Use dumbbells that are challenging but light enough to do 6 to 12 reps with the correct form. You can increase the weight once you learn the proper front squat technique.

• Step 1: Stand with your feet shoulder width apart. Keep your shoulders back, chest up, and core engaged.

• Step 2: Hold the dumbbells in front of your collarbone (clavicle). Your palms should face inward.

• Step 3: Bend your knees and sit your hips back as if lowering to sit in a chair.

• Step 4: Lower your body until your thighs are parallel to the floor.

• Step 5: Pause briefly. Keep your back straight and your core tight.

• Step 6: Press through your heels to return to standing, keeping the weights steady.

• Step 7: Complete 6-12 reps.

How to do a back squat

Start with a lighter barbell –– such as a 20 lb EZ bar –– when you practice back squats. Do not add extra weight plates to a standard barbell unless you are an advanced athlete. And always make sure that you have a spotter for back squats with free weights. You can use a Smith machine with safety hooks if you do not have a spotter.

The key is to find a weight that is challenging but manageable. Aim to complete 6 to 12 reps with proper form. Slowly add weight as you perfect the exercise and build strength.

• Step 1: Stand tall with your feet shoulder width apart. Keep your shoulders back, chest up, and core engaged.

• Step 2: Unrack the barbell, and rest it across the back of your shoulders and upper traps. Grip the barbell (several inches from the weight plates) with your palms facing forward.

• Step 3: Bend your knees and sit your hips back to lower into a squat. Make sure your knees do not shift forward beyond your toes.

• Step 4: Lower your body until your thighs are parallel to the floor.

• Step 5: Pause briefly. Keep your back straight and your core tight.

• Step 6: Press through your heels, and slowly return to standing.

• Step 7: Complete 6 to 12 reps.

How do you decide which weighted exercise is better, a front squat or a back squat?

Choosing between a front and back squat comes down to your health and fitness goals.

Front squats may be better if: 

• You want to strengthen your quads.

• You need to reduce the load on your back or knees.

• You want to strength train without a spotter.

Back squats may be better if: 

• You want to strengthen your glutes and hamstrings.

• You are an experienced exerciser who wants to build muscle.

• You are a weight lifter training for a powerlifting competition (and you do not have knee injuries).

If you can do front and back squats with proper form, try adding both exercises to your strength-training workouts.

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Written by:

Amber Sayer, MS, CPT

Amber Sayer, MS, CPT, has been working in fitness and wellness for the past 12 years in a variety of capacities, ranging from exercise physiology for cardiac rehab to one-on-one personal training and health coaching. She has been a health and fitness writer and editor for 7 years.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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