The Science Comparing Front Squat VS. Back Squat (Which Is Best)

There are several MUST-KNOWS about the front squat and the back squat that making choosing which squat is best for a lifter much easier.  Knowing these differences, and knowing the goals of the lifter, makes squat programing much easier.

One of the biggest benefits of front squats is that it reduces the force placed on the knees and lower back, making it a safer exercise.  For people experience knee and back pain, swapping out back squats for front squats is a great idea.

For those looking to maximize strength, using the back squat is important since it allows a lifter to move more weight.  This is why many powerlifters and strength athletes primarily use the back squat.

A great middle-ground for many lifters is to cycle between the front and back squat.  The back squat can be used for heavier strength training sets or days, and front squats can be used for higher rep, muscle building days.  Know when and how to use both is a great way to prevent injury, and progress in the long term.

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References:
1. http://www.ncbi.nlm.nih.gov/pubmed/19...
2. https://www.ncbi.nlm.nih.gov/pubmed/2...
3. https://www.ncbi.nlm.nih.gov/pubmed/2...

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