The squat arguably forms the skeleton of most successful training programs, whether the goal is strength, power, rate of force development, conditioning or for aesthetic goals. As a personal trainer wishing to enhance their practice through continual professional development, learning how to coach, and correct individuals, so that they may achieve good squat patterns is therefore equally critical. Once we have mastered coaching the squat, it may become applicable to use variations – two such variations are the front and back squat… but how do they differ?
Both squat modalities train musculature around the hip, knee and ankle, as well as the abdominals and erector spine group. The transfer from such training forms the foundation for many sporting actions and day-to-day activities, such as sitting, walking, running, climbing, and even moving objects.
When examining the back and front squat variations, it immediately becomes apparent that the back squat is favoured; it is very rare to see individuals in commercial gyms completing the front squat. This is despite the fact that both variations work the same musculature…. however there are some differences. The maximum load an individual is able to lift is generally greater in the back squat as the positioning of the barbell is believed to alter the contribution each muscle provides to the squat.
Previous studies by Russell and Phillips., (1989), and Lutz et al., (1996) have similarly looked at comparisons between the front and back squat, which form a lot of opinion today, at least in commercial gyms. However the studies were limited drastically by their low sample sizes leading to a recent study by Chow et al., (2009). The researchers set out to establish which variation of squat maximised muscle activation, whilst minimising joint forces and torques of the lower extremities. The researchers selected 15 competent subjects capable of completing both the front and back squat efficiently and electrodes were placed upon key muscle groups including the Rectus femurs, Vastus laterals, Vastus Medialis, Biceps femurs, Semitendinosus, and Erector Spinae.
The key findings of the study were very interesting:
- Net sheer anterior and posterior forces at the knee did not vary between the two squat variations
- Net compressive forces and extensor moments however increased for the back squat
- Bar position did not influence muscle activity between the two lifts, despite the fact that the back squat involved lifting heavier resistance (back squat avg= 88.3kg vs. front squat avg= 69.2kg)
- All muscles tested where more active during the ascending phase, compared to the descending
In conclusion the front squat has been shown to be just as effective as the back squat and muscle activity does not appear to differ. Not only that, from this study it appears that the front squat reduces net compressive forces at the knee. The researchers strongly suggest that the front squat is a great alternative to the back squat and should be included more frequently in commercial gym environments.