Front Squat vs Back Squat

Which variation builds more strength and muscle in women?

Sep 26, 2024

∙ Paid

Close-up of a fit, sweaty woman with blue eyes staring intently at a barbell in the foreground getting ready to lift it, dark background and some light blue lighting. — Image created by Author using Midjourney

This study compared the effects of front squat (FS) and back squat (BS) variations on lower limb muscle strength and hypertrophy adaptations in 24 recreationally trained women over a 12-week resistance training program.

The Exercises

The study compared two specific squat variations:

Front Squat (FS): This variation involves holding the barbell across the front of the shoulders, emphasising the quadriceps and some upper back.
Back Squat (BS): Here the barbell is placed on the upper back, engaging the posterior chain muscles more significantly, including the glutes, adductors, and some hamstrings.

Front Squat vs Back Squat

Which variation builds more strength and muscle in women?

The Exercises

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