Best Squat Variation for Strength and Muscle Size in Trained Women
Comparing the effects of front and back squats.
Have you ever wondered whether front squats or back squats are better for building leg strength and muscle size? For recreationally trained women, choosing the right squat variation can be confusing, especially when the goal is to maximise strength and quadriceps hypertrophy.
This study provides clear insights by directly comparing these two popular squat types over a 12-week training period.
Key Points
Aim
The study aimed to investigate how front squats (FS) versus back squats (BS) affect lower limb muscle strength and regional quadriceps hypertrophy in recreationally trained females.
Methods
Participants: 24 recreationally trained women (aged 18–30) randomised into FS (n=12) or BS (n=12) groups.
Training Protocol: 12 weeks, twice-weekly sessions, with individualised training volume based on previous quadriceps training.
Assessments: Maximum dynamic strength (1-RM) was tested on a 45° leg press (a neutral, nonspecific strength test) and muscle thickness was measured by ultrasound at the proximal, middle, and distal regions of the lateral thigh.
Design: Randomised, repeated-measures, parallel-group design with baseline and post-training measurements.
Results
Strength Gains: Back squat training resulted in significantly greater improvements in 1-RM leg press strength compared to front squat training (p=0.048).
Muscle Hypertrophy: Both squat variations produced similar increases in muscle thickness across all measured regions of the lateral thigh, with no significant differences between groups.
Training Volume: Back squats allowed for higher absolute loads, but total training volume was monitored without strict equating to maintain real-world applicability.
Related
Key Takeaways
If your primary goal is to increase lower limb strength in a general, nonspecific way, incorporating back squats may offer superior benefits compared to front squats.
For building quadriceps muscle size, both front and back squats are equally effective, so the choice can be based on personal preference, comfort, or specific biomechanical considerations.
Since back squats allow heavier loads, they might be better suited for those aiming to maximise strength, while front squats, which place less stress on the lumbar spine and knees, can be a safer alternative without sacrificing hypertrophy gains.
Using a neutral strength test like the leg press helps assess overall strength improvements without bias towards the trained squat variation.