The Squat Conundrum: Back Squat vs Front Squat
What are the important differences in exercise selection between the front and back barbell squats, and when might one be more appropriate than the other?
There are a few important considerations when selecting front versus back squat lifts. Although most people consider the front squat the more challenging of the two in terms of shoulder mobility, and it is, the importance of the stability of the shoulder complex in the back squat should not be overlooked.
That being said, if you have the prerequisites to perform both exercises properly you should reap the benefits of both by training both. Now, let’s get into the details. Studies have shown similar muscle activation during both back and front squats. However, the centre of mass of the bar in relation to your center of gravity is what changes the emphasis of the lift.
Back Squat vs Front Squat
The back squat is a much more stable lift due to the mechanical advantage of loading the bar axially (closer to your centre of gravity). The trade-off is that this results in more compression forces in the knee, due to the longer distance between the bar and the fulcrum at that joint.
The front squat may be more effective in avoiding some of the stress placed on the knees, which can be an important consideration in programming for someone with a ligament tear or chronic injury. The front squat has also been shown to increase the activation of knee extensor muscles (quads), specifically the vastus medialis, which is commonly regarded as an important stabilizer of the patella. Another advantage of training the front squat is the carryover of the shoulder stability for power cleans, an indispensable exercise for developing athletic power.
All things considered, the front squat may be more beneficial for athletic development because of the carryover to power cleans and because it challenges the core to stabilise more dynamically. However, the back squat seems to be more effective in developing raw power, due to the ability to lift more weight.
Whichever you perform, take the time to learn the movements properly. Remember that function follows form.
You can also watch the video bellow, for a bit more insight on the matter.