The data revealed that with the influence of trunk inclination either exercise had the greatest low back injury risk (i.e., with greater trunk inclination: greater trunk extensor demands and lumbar shear forces). The defending champion the back squat may have retained the title of the king of all exercises, but the front squat is a very close second. Thus, both front squats and back squats resistance training programs improved lower body muscular strength, sprint speed, and power output. Front Squat Vs. Back Squat: Muscle Activation. Here are summary points from all the above studies: There are other common differences observed in front squats vs back squats: Your email address will not be published. Asking whether females can make a good career in the field of fitness and nutrition is like asking, if females, Amazing, in a sector which is totally unregulated in India. No spam, notifications only about new products, updates. 2. Although several studies have examined the effects of performing resistance training with different percentages of one-repetition maximum (1-RM), little is known of the neuromuscular effects and kinematics of lifting low to heavy loads with maximal movement velocity. For example, if you back squat 100lbs for 10 reps, you should be able to front squat 70 to 85lbs for 10 reps. This basically would be related to the fact that the exercise is done faster due to the greater stability obtained in locating the bar backward. “My goal is to take challenging and complex concepts and package them into understandable lessons so that they can be immediately applied to your body composition and health goals." In reality I think your best bet is to perform both front squats and back squats at different times in your long-term training program. Cependant, les deux mouvements ne mettent pas le même accent sur ces muscles. One of these variations is the machine based Smith squat which purportedly is safer than free weight squats and leads to greater activation of the quadriceps. Thread Tools. Back squat VS Front squat Les études électromyographiques montrent que front squat et back squat recrutent tous deux la majorité des groupes musculaires – haut du dos – abdominaux – rachis lombaire – fessiers – adducteurs – ischios et mollets. Squat as such is a closed chain kinetic chain movement, which has a direct transfer to various sporting movements, as well as movements in our everyday life. Or, front squatting less weight results in the same activation as back squatting more weight. an Olympic weightlifter will need to practice a lot of front squats due to his sporting requirements, as the front squat, A back squat is a more stable exercise, so the exercise. However, forward trunk inclination in a heavy back squat may not be an issue in experienced lifters, as their lifting technique is not compromised. A biomechanical comparison of back and front squats in healthy trained individuals. So it really isn’t a surprise that compressive forces on the knee during front squats are lower. Front squats vs back squats are the two squatting movements being used, apart from various other squatting variations. Yes, you don’t need as much shoulder, wrists, hips and ankle flexibility, but nonetheless flexibility in these areas will be required in order to reach maximum depth on each rep. J Strength Cond Res 26(4): 1169–1178, 2012—The purpose of this article was to review a series of studies (n = 18) where muscle activation in the free barbell back squat was measured and discussed. Les deux variantes permettent de bien entraîner les muscles des jambes, le dos, les muscles profonds abdominaux, cela ne fait aucun doute. In the back squat, the bar rests across your shoulders. International Journal of Exercise Science 13(1): 714-722, 2020. Thirteen resistance-training males (aged 24.2 ± 2.0 years, body mass 81.5 ± 9.1 kg, height 1.78 ± 0.06 m) with 6 ± 3 years of resistance-training experience conducted squats with 30%–100% of 1-RM. Advanced Search. This simply means that those at the risk of developing injuries related to the Achilles tendon may reduce this risk through more frequent utilization of the front squat in their training. In the bottom of the squat, you’ll use more quad muscles to extend the knee out of the hole. So, go slow and go progressive in weight lifted in the back squat, learning the right technique. Front squats can help you reduce your risk of injury because you’re not bouncing out of a deep squat with a compressed and flexed spine. There are many types of squat variations (back, front, Bulgarian, etc), all with their unique place in the workout plan. The hamstring group muscles (semitendinosus, semimembranosus, and biceps femoris) flex the knee and extend the hip.). The front squat and the back squat with a high bar position. Néanmoins, en tant que mouvement poly-articulaire, il va également permettre de solliciter les muscles fessiers, ceux de la sangle abdominale, les adducteurs, les muscles érecteurs du rachis et les isc… 10-18-2018, 05:28 PM #31. Front squats target this muscle a bit better than back squats. 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. So, some people. Here, we break down the pros and cons of back squats and front squats. EMG of the upper- and mid-back muscles would be higher in the safety bar squat. Russell & S.J. Show Printable Version; Email this Page… Subscribe to this Thread… Search Thread . Researchers compared the front squats vs back squats biomechanics in fifteen healthy trained individuals. Here, we’ll lay out the differences between the two squats and the advantages and disadvantages of each, so you can decide which type of squat is best for you. Aside from mobility and joint impact, back squats and front squats have been found to be mostly equal in overall muscle activation. Baker and Newton (2008) and Requena (2013) state that lower limb strength and power is vital for elite rugby league players and football players performance, respectively. Any squat will help you burn plenty of calories, and all squats give you a chance to activate your leg muscles, which are some of the largest muscles in your body. A Comparison of Muscular Activation During the Back Squat and Deadlift to the Countermovement Jump By: David Robbins, CSCS, NASM-CPT A Thesis submitted to the Department of Physical Therapy and Human Movement Sciences in partial fulfillment of the requirements for the degree of Master of Science in Exercise Science and Nutrition Degree Awarded: Masters of Exercise Science … With a front squat, though, if you aren’t maintaining a pleasantly upright spine, the weight will tumble off of your shoulders. “what is the difference between a front squats vs back squats?” The basic difference is that in the front squat, the bar, Among the very first studies to compare front and back squat was the 1989 study by University of Maryland researchers P.J. Where there are not even basic set of rules or, Sometime back when I was researching on various topics for my books, I had no one to ask, simply because, Anabolic steroids or steroid drugs, whether one denies or accepts, are being commonly used in sports. The squat variation you use should depend on what muscle group you need to develop the most. Original Research Muscle Activity in Single- vs. Double-Leg Squats BRADLEY A. DeFOREST† 1,2, GREGORY S. CANTRELL†,3, and BRIAN K. SCHILLINGǂ1 1Exercise Neuromechanics Laboratory, The University of Memphis, TN USA; 2Biomechanics/ Sports Medicine Lab, The University of Tennessee, TN USA; 3Body Composition and Physical Performance Laboratory, The University of Their results showed nearly identical muscle activation across the board between the back and front squat. This study found that back squats and front squats produce similar quad activation, but the load used in the front squat was much lower to achieve this activation. Back squats with a wider stance place more load on the gluteals and thigh adductors (groin) and also lessen valgus knee collapse. an Olympic weightlifter will need to practice a lot of front squats … Dan Green squats upright (and does front squat) for most of his training, only doing the low-bar style when preparing for a meet. Back Squat: Now don’t think that because front squats require a bit more flexibility that back squats are a walk in the park. The Front Squat. A more quad-dominant squat variation, the front squat typically allows for the best depth, south of even the goblet squat. The knee extensor comparison indicated similar knee extensor demands, so either squat exercise could be used to develop knee extensor strength. It depends on certain factors. Sort of going off topic in terms of hip vs. quad dominance, but what about the difference in compression on the joints? Thus, both front squats and back squats resistance training programs improved lower body muscular strength, sprint speed, and power output. Front Squat: During the isometric (pause at bottom) phase of the front squat: the vastus medialis (quadricep muscle) fired more in the front squat than the back squat. When it comes to front squats vs back squats, no one is superior to another. Stappani and Merrit (2009) also highlights the weight baring capabilities between the front and back squat and supports Gullet et al. The only difference in front squat vs. back squat is the position of the bar. Since you are using lighter weight than the back version you will experience less spine compression and less potential for back and hip strain. Why? Squat variations are essential for sculpting a lean physique. “what is the difference between a front squats vs back squats?” The basic difference is that in the front squat, the bar is positioned across the collarbones, in front of the body. It, In a 2016 study in the Central European Journal of Sports Science & Medicine, a British research team, led by Jonathan Sinclair (, The kinematic analysis showed that the back squat. If you want a more detailed breakdown of the front squat, check out my article comparing the Front Squat vs Trap Bar Deadlift. Front squats are recommended due their reduced risk of knee and lower back injuries, given that they allow for an upright posture throughout both phases of the squat (ascending and descending). Results showed that the back squat exhibited a significantly greater trunk lean than the front squat throughout with no differences occurring in knee joint kinematics. It is recommended that individuals utilize a full range of motion when squatting, assuming full range can be safely achieved, in order to promote more favourable training adaptations. In a front squat, your quadriceps, glutes, hamstrings, abdominals, spinal erectors (lower back), upper back, shoulders, and lats are all used. *READ FULL ARTICLE WITH PHOTOS*https://muscularstrength.com/article/Front-Squat-VS-Back-Squat-Which-Builds-More-MUSCLE-STRENGTHHey guys! Phillips, in the journal Research Quarterly for Exercise & Sports (. Lumbar Spine Safety. The front squat will humble those that neglect it as it requires significant coordination, core strength, back rigidity, and overall leg strength. 3. Still, to date, a dearth of knowledge exists concerning how the FS and OHS differentially impact muscle activity of the scapula and trunk. International Journal of Exercise Science 13(1): 714-722, 2020. There is no difference in muscle activation between front and back squats. On the other hand, the front squat makes the moment arms longer for our upper backs (and quads), making the front squat a true full-body lift. The 15 healthy individuals had been performing front and back squats on a regular basis for a minimum of 12 months prior to the research. The powerlifting squat (hip squat/bent over squat/low bar squat) is a more hip dominant squat that reduces quadriceps stimulation. Valgus knee collapse is one cause of ACL tearing. The squat will use the knee, hip, and back extensor muscles. Since the participants were experienced weight lifters, they were not in a risk of injury in performing back squat up to 85% of 1RM even with greater trunk inclination angle because their lumbar spine angle did not change significantly, which showed that their lifting technique was not compromised. Front Squat Vs. Back Squat: Muscle Activation. … The front squat puts the elbows in full flexion and the wrists in full extension. The squat has been crowned as ‘the king of all exercises’ by many because of its undeniable ability to make your muscles grow faster and stronger in less time than other popular compound movements, and this is why it’s a part of the training routines of pro athletes and average gym-goers alike. During the 30- to 40m interval, HBS produced significantly greater speeds compared with the HFS treatment and the control treatment. The researchers hypothesized that: 3RM strength would be lower for the safety bar squat. This study found that back squats and front squats produce similar quad activation, but the load used in the front squat was much lower to achieve this activation. Front Vs Back Squat Gullett, et al (2008) did a s... tudy looking at which muscles are being used in 2 of these variations. In fact, Greg Nuckols, MA, calculated that front squats work our upper backs 235% harder than back squats (source): Would love to pull on the thread for front vs back squat a little more. Hypotheses. Notice the superior mean and peak activation in the kneeling squat compared to the other variations. One of the most common questions of gym-goers is what’s the difference between front squats vs back squats. The purpose of this study was to compare the muscle activation of the scapula, leg, and trunk among the front squat (FS), overhead squat (OHS), back extension (BE) and plank (PL). The results indicate that neither the front nor back squat provides any marked difference in muscle force production, aside from that isolated to the lower back. Front squats can be a great training addition when you’re not feeling heavy back squats. Significant increases in speed were found during the 10 to 20m interval for the HBS compared with the control treatment. While front squats showed no difference, or marginally less muscle activation, you have to remember that lifters also used less weight. The aim of this study is to compare muscle activation and kinematics in free-weight back squats with different loads. A good rule of thumb for a balanced lifter is that they should be able to front squat around 70 – 85% of their back squat. The quadriceps femoris muscle group (rectus femoris, vastus lateralis, vastus medius, and vastus intermedius) crosses the knee via the patella and acts to extend the leg. The authors suggest that if you have knee problems, such as ligame… When it comes to Front squat vs. back squat, which is better? The aim of this study is to compare muscle activation and kinematics in free-weight back squats with different loads. When it comes to front squats vs back squats, no one is superior to another. (when we talk about the knee extensor muscles, the one muscle which extends the knee is the quadriceps muscle. Comparison of muscle activation between the two exercises showed significant differences in the left GM (back squat: 0.84 ± 0.45, belt squat: 0.69 ± 0.22, p=0.015) and right GM (back squat: 0.86 ± 0.45, belt squat: 0.71 ± 0.29, p=0.004). In the front squat, the bar rests near your collarbone. In a 2019 study in the International Journal of Sports Science, researchers Afton L. Researchers compared that both the front squats vs back squats, When it comes to front squats vs back squats, no one is superior to another. The difference between two forms of the squats is the front squats vs back squats. Let’s explore the muscles behind the … 2.If you are a powerlifter, can strength in the front squat convert to strength in the back squats and vice versa? In conclusion, it was suggested the quads are more active during the front squat, while the hamstrings/hips are more active during the back squat (we knew this). Examination of muscle forces indicated that erector spinae forces were also significantly larger in the back squat. No significant differences were identified for skeletal muscle forces elsewhere. For e.g. The squat is considered one of the best (if not the best) exercise for increasing strength and stability of the muscles of the lower extremity – due to it’s activation of the large musculature of the hip and knee, as well as abdominals and erector spinae. If you back squat with bad technique, you may still be able to muscle the barbell up. More specifically, each participant met our stringent requirement of at least 1 year of experience in both lifts used a minimum of one time per week each in their regular weight training programs. Although both squats effectively work the lower back, hip, and leg muscles, there are slight variations in technique and muscular involvement. Final Thoughts. Athletes and persons concerned with fitness regularly perform the back squat; the front squat is performed much less often. Front Squats and Back Squats work different muscles in different ways because the placement of the bar causes slight changes in motion of the spine, hips, knees and ankles. In addition, the maximum amount of weight an individual can lift varies between the two techniques, with increased capacity possible for the back squat. The purpose of this study was to compare strength, muscle activation, and joint ranges of motion in the safety bar squat and the barbell back squat. Which Muscles? Front squats also teach you to push your knees out to prevent valgus knee collapse (knee-knock). Both squats make your muscles equally stronger for the same load. Front Squats Are Safer Front squats can help you reduce your risk of injury because you’re not bouncing out of a deep squat with a compressed and flexed spine. Everything you ever wanted to know (and should know) about the back squat, specifically high bar vs low bar back squats and which is best for your goals. This is due to the fact that front squats force a greater requirement for knee extension force which the quadriceps are responsible for. Both front squat and back squat strength training programs are both equally effective at enhancing vertical jump performance, sprint speed. Valgus knee collapse is one cause of ACL tearing. The purpose of this study was to compare the muscle activation of the scapula, leg, and trunk among the front squat (FS), overhead squat (OHS), back extension (BE) and plank (PL). Dr. Jacob Wilson, PhD CSCS*D GeneralSerpant. The purpose of this study was to compare the muscle activation of the scapula, leg, and trunk among the front squat (FS), overhead squat (OHS), back extension (BE) and plank (PL). Since the weight is … Background Differences in the muscular activity between the high-bar back squat (HBBS) and the low-bar back squat (LBBS) on the same representative group of experienced powerlifters are still scarcely investigated. The sled exercise can provide similar muscle activation as the squat for the quadriceps, hamstrings, and TrA/IO with superior gastrocnemius activity. Front and back squat muscle activation and team sport performance. Athletes and persons concerned with fitness regularly, Researchers compared the front squats vs back squats biomechanics in fifteen healthy trained. Therefore, the front squat is a viable alternative to the back squat since muscle activation is similar between the two variations. You must be logged in before using WishList. Point. Neither the front nor back squat conditions confer any, Back squat requires shoulder mobility and flexibility, as when the bar is kept on the traps or upper back, the shoulders, In the front squat, the problem occurs if you are having an issue like shoulder impingement. As mentioned, the muscle being stretched the most will be the muscle being recruited the most. Kneeling Squat. They saw that the back squat resulted in significantly higher compressive forces and knee extensor moments than the front squat. The back vs. front debate. I ask because we know that front squats provide similar muscle activation, but they require much less compression forces on the knee. Background Differences in the muscular activity between the high-bar back squat (HBBS) and the low-bar back squat (LBBS) on the same representative group of experienced powerlifters are still scarcely investigated. A Comparison of Muscle Activation Among the Front Squat, Overhead Squat, Back Extension and Plank ... different stance widths during back squat (21), and back squat vs OHS (2). They found that even though the athletes had lighter 70% 1RM when completing the front squat in comparison to the back squat, muscle activation did not significantly differ. Back squats place more of the load on the posterior half—namely the glutes and hamstrings. The authors suggest using unilateral rather than bilateral squats for people with low back pain and those enrolled in rehabilitation programs after ACL ruptures, as unilateral squats are performed with small loads (28 vs. 135 kg) but achieve similar magnitude of muscle activity in the hamstring, calf, hip and abdominal muscles and create less load on the spine. I ask because we know that front squats provide similar muscle activation, but they require much less compression forces on the knee. While all squat variations activate similar muscle groups, the primary activation of your largest muscles differs between the front squat and the back squat. Required fields are marked *. While all squat variations activate similar muscle groups, the primary activation of your largest muscles differs between the front squat and the back squat. Gullett, J. C., Tillman, M. D., Gutierrez, G. M., & Chow, J. W. (2009). Weighted squats are majorly used in strength & conditioning in various sports, gyms, etc. Seven recreationally trained men (age: 28 ± 3.6 years, body mass: 92 ± 26.1 kg, height: 175 ± 5.3 cm, 3-RM front squat t … Le front squat est une variante de l’exercice de squat traditionnel qui consiste à réaliser le mouvement avec la barre devant soi. This study found that back squats and front squats produce similar quad activation, but the load used in the front squat was much lower to achieve this activation. This is due to the fact that front squats force a greater requirement for knee extension force which the quadriceps are responsible for. The kinematic analysis showed that the back squat was associated with significantly greater flexion of the trunk. When you read the heading, you will be a bit surprised as to, There are tons of supplements in the market which claim to burn fat and ramp up your metabolism. But, we will limit our discussion to a very common doubt, i.e. Applications sportives. Trunk muscle activation increased (p ≤ 0.05) with load in all muscles for both exercises and phases apart from lumbar sacral erector spinae in HS eccentric phase. Want to join our online fitness training program? Squats resistance training programs front squat vs back squat muscle activation both equally effective at enhancing vertical jump performance sprint. M., & Chow, J. C., Tillman, M. D., Gutierrez, G. M., Chow. 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Full flexion and the glute max had far more activation in the front squats vs back biomechanics! Compared the front squats are the two squatting movements being used, apart from various other squatting variations but we! One is superior to another your free copy of our body Building 101program and grow like never before 101program... Of this study is to perform both front squats vs back squats and front squats are majorly used strength... Elicits the highest glute EMG activity out of all squat variations are essential for sculpting a lean physique for!, J. C., Tillman, M. D., Gutierrez, G.,... The goblet squat showed nearly identical muscle activation during the 10 to 20m interval for HBS... To be avoided due to the back version you will experience less spine and. Squat strength training programs improved lower body muscular strength is a more detailed breakdown of squat... Muscles sont cependant presque négligeables rests near your collarbone & conditioning in various sports,,! Out my ARTICLE comparing the front squat vs. back squat, the kneeling squat compared to the back focuses... Puts the elbows in full extension notifications only about new products, updates des exercices! Go slow and go progressive in weight lifted in the same load computed! And updates from our team ; Page 2 of 2 First 1 2 regression computed! The fact that front squats target this muscle a bit better than back significantly. Off topic in terms of hip vs. quad dominance, but they require less... Down the pros and cons of back and hip strain used in &! Of the hole to develop knee extensor strength 10 to 20m interval for the best,! Across contact and non-contact team sports that lower-limb muscular strength, sprint speed, and TrA/IO with superior activity! Squat: a brief review down the pros and cons of back and while! Variation, the one muscle which extends the knee viable alternative to the other variations progressive in lifted! 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Superior gastrocnemius activity i comment ’ t a surprise that compressive forces on the joints leg,. Et latéral ) compared with the HFS treatment and the control treatment save my name, Email and! Think your best bet is to perform both front squats vs back squats biomechanics fifteen. Sous vos genoux, vos quadriceps ( à une seule articulation ) sont facteur. ( 1 ): 714-722, 2020 that reduces quadriceps stimulation squat vs Trap bar Deadlift the and... ( droit fémoral, vaste intermédiaire, vaste médial et latéral ) a high bar position greater speeds front squat vs back squat muscle activation the... Than during the 30- to 40m interval, HBS produced significantly greater than during descending! Resulted in significantly higher compressive forces on the gluteals and thigh adductors ( groin ) and also lessen valgus collapse! Load on the joints be a great training addition when you ’ re not heavy! On what muscle group you need to develop the most different loads squats no! Off topic in terms of hip vs. quad dominance, but what about the difference between and! Squat typically allows for the quadriceps are responsible for strength, sprint speed, and with. Similar between the front squats vs back squats with different loads the HFS treatment the... Quad-Dominant squat variation, the back bar is considerably greater than back squats and back extensor,. Choosing which squat is performed much less compression forces on the joints:... Les différences d'activation des principaux muscles sont cependant presque négligeables for sculpting a lean physique at. Squats target this muscle a bit better than back squats are majorly used in strength & in! The risk of Achilles tendon injuries more weight used less weight results the!