Published by PowerQuad Fitness on April 13, 2023.
Squats are one of the most popular and effective exercises for building strength and muscle mass in the lower body, and there are many different ways to do the squat, each with its own unique benefits and drawbacks.
Two popular squat variations are the front-side squat and the back-side squat. In this article, we explore the differences between the two exercises, which muscle groups they target, and when to do each exercise. So let's get to it!
Differences between front-side and back-side squat
The obvious difference between the front-side and back-side squat is the placement of the barbell. In the front-side squat, the barbell is placed on the front of the shoulders, while in the back-side squat, the barbell is placed on the upper back. This difference is significant because the placement of the barbell affects the trajectory of the lift and the muscles targeted.
In the front-side squat, the quads are the primary muscle group targeted. Additionally, the upper back muscles are also worked as they are used to hold the barbell in place. The hamstrings and glutes are still activated in the front-side squat, but to a lesser degree.
In the back-side squat, the glutes and hamstrings are the primary muscle groups targeted. The quads are still activated in the back-side squat, but to a lesser degree. Additionally, the lower back muscles are worked more in the back-side squat due to the increased forward lean of the lifter.
How to do a front-side squat
Both the front-side and back-side squat are very technical movements so you should always seek out professional guidance for proper form to reduce the risk of injury. And always, always, always practice first on an empty bar before putting any significant weight on it.
To perform a front-side squat, follow these steps:
- Begin by standing with your feet shoulder-width apart, with your toes pointing slightly outward. Hold a barbell across the front of your shoulders with your palms facing upwards and your elbows lifted. Your hands should be positioned slightly wider than shoulder-width apart.
- Slowly lower your hips and bend your knees, keeping your back straight and your chest up. Keep your weight in your heels and your knees tracking over your toes.
- Continue to lower yourself until your thighs are parallel to the ground, or as close to parallel as you can comfortably go. Your knees should be bent at a 90-degree angle.
- Pause briefly at the bottom of the squat, then push back up through your heels to return to a standing position. As you rise, exhale and straighten your legs completely, but do not lock your knees
- Repeat for the desired number of repetitions.
How to do a back-side squat
- Begin by standing with your feet shoulder-width apart, with your toes pointing slightly outward. Position the barbell on your upper back and grip the bar with your hands slightly wider than shoulder-width apart.
- Take a deep breath and brace your core. Slowly lower your hips and bend your knees, keeping your back straight and your chest up. Keep your weight in your heels and your knees tracking over your toes.
- Continue to lower yourself until your thighs are parallel to the ground, or as close to parallel as you can comfortably go. Your knees should be bent at a 90-degree angle.
- Pause briefly at the bottom of the squat, then push back up through your heels to return to a standing position. As you rise, exhale and straighten your legs completely, but do not lock your knees.
- Repeat for the desired number of repetitions.
Which one is right for you?
The best squat variation for you depends on your training goals and your individual body mechanics. If you are looking to target your quads and upper back muscles, the front-side squat may be the best choice. However, if you are looking to target your glutes and hamstrings while still working your quads, the back-side squat may be the better option.
Additionally, your individual body mechanics will play a role in determining which squat variation is best for you. Some individuals may find the front-side squat to be more comfortable due to their body structure, while others may find the back-side squat to be more natural.
Conclusion
Both the front-side and back-side squats are effective exercises for building lower body strength and muscle mass. The primary differences between the two variations are the placement of the barbell and the muscles targeted.
If you're new to squats or unsure which variation is best for you, it's always a good idea to work with a qualified trainer who can help you determine the best exercise program for your specific goals and needs.
It's also worth noting that both front-side and back-side squats require proper form and technique to prevent injury and maximize results. Always make sure to warm up properly, start with lighter weights, and focus on maintaining good form throughout the exercise.
In summary, both front-side and back-side squats are great exercises for building lower body strength and muscle mass. They each target different muscle groups and are suited to different training goals and body types. Incorporating both variations into your training program can provide a well-rounded lower body workout and help you achieve your fitness goals.