BackSquat vs FrontSquat: which movement for the quadriceps?

Backsquat or frontsquat: which one to choose for developing your quadriceps? This question often divides bodybuilding enthusiasts. Our article analyzes a recent study comparing these two exercises over 12 weeks.

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Description: “Key Takeaways” – The backsquat offers superior strength gains (+37.2%), while hypertrophy is similar for both movements.

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Backsquat and frontsquat: what are the differences and why are they essential?

The backsquat and the frontsquat are two essential squat variations, mainly distinguished by the bar placement. These exercises are indispensable in bodybuilding, Crossfit, physical preparation, and even Powerlifting because they globally engage the body, promoting strength and muscle mass development.

Definition of a backsquat and a frontsquat

The backsquat is a bit like carrying a heavy backpack. You place the bar on your traps, just below your neck. Then, you bend your knees and hips as if you were going to sit on an invisible chair. Then, you push back up strongly with your legs. Simple, right?

The frontsquat, on the other hand, is more like holding a big box in front of you. The bar rests on the top of your chest and shoulders, held by your crossed arms or fingers. You then perform the same flexion-extension movement as for the backsquat.

Why these movements are important in bodybuilding

Firstly, these movements are compound, which means they work multiple joints at the same time. It’s like killing two birds with one stone, or rather, ten muscles with one squat! Because when you do a squat, you directly or indirectly work your quadriceps, hamstrings, glutes, calves, as well as your core and back muscles. Yes, all these muscles are engaged.

Secondly, these exercises are functional. This means they replicate movements you do in everyday life, like getting up from a chair or lifting groceries. (Think about it next time you complain about carrying your groceries up to the 5th floor without an elevator!)

Finally, these movements have an almost magical effect on your body: they stimulate testosterone and the production of natural anabolic hormones, like growth hormone. Yes, you are not dreaming, it is indeed possible to influence certain hormone levels through a bodybuilding movement.

Based on these two movements, a team of researchers wanted to know if one was more effective than the other.

How was the study conducted to compare the backsquat and the frontsquat?

This innovative study aimed to compare the effects of the backsquat and the frontsquat on strength and muscle hypertrophy in recreationally trained women. The researchers implemented a rigorous 12-week protocol, involving 24 participants divided into two groups, to measure the specific muscle adaptations to each type of squat.

Objectives and methodology

The main objective: to compare the effects of these two squat variations on lower limb strength and quadriceps hypertrophy. The researchers examine the regional adaptations of hypertrophy along the thigh.

Methodology used: a randomized design with repeated measures on two parallel groups at random, ensuring that the two groups were balanced in terms of initial strength.

Participants and protocol

Twenty-four recreationally trained women took on the challenge. These brave volunteers were evenly divided between the backsquat (BS) group and the frontsquat (FS) group.

The training protocol: 12 weeks of training, with two sessions per week. Each group performed their assigned squat type, but the rest of the program was identical. The sessions also included Romanian deadlifts, seated leg curls, and seated hip abductions.

An interesting feature of this study is the individualized approach to training volume. Instead of imposing the same number of repetitions on everyone, the researchers adapted the volume based on each participant’s prior experience.

Measurements taken

Here’s how the measurements were taken for this research:

• Maximal dynamic strength: Measured by a 1-RM test (one-repetition maximum) on a 45° leg press. Why this choice? To avoid specificity bias.
• Muscle thickness: Measured by ultrasound on three portions of the lateral thigh (proximal, medial, and distal). It’s like making a detailed map of your muscle gains, to see if some areas develop more than others.
• Total training volume: Monitored throughout the study to ensure both groups trained comparably.

These measurements were taken at the beginning and end of the study, allowing the observation of changes over the 12 weeks.

What are the concrete results of this study on the backsquat and the frontsquat?

Results summary in table form

The 1-RM⟧PH141⟧, or “one-repetition maximum,” is the heaviest load an individual can lift correctly once for a given exercise. It is a commonly used measure to assess maximal strength. In this study, the 1-RM was tested on a 45° leg press to avoid specificity bias related to squat exercises.

Do you also want to calculate your 1-RM? On our site, we have provided a 1-RM calculator for different movements by simply entering the weight you usually lift and the number of repetitions you perform.

Analysis of Results

The results of this study reveal significant differences between the backsquat and the frontsquat in terms of strength gains, but similar effects on muscle hypertrophy. The backsquat proved more effective for increasing strength, while both exercises led to comparable muscle volume gains.

Which squat movement allows for strength gains?

The backsquat emerged as the clear winner in this category.

The numbers speak for themselves: the backsquat group recorded an impressive strength increase of about 37.2%, compared to 19.6% for the frontsquat group.

But beware, don’t put your frontsquat aside just yet. Remember, these strength gains were measured on a neutral exercise: the 45° leg press.

Why this difference? Researchers believe it could be related to the biomechanical differences between the two exercises. The backsquat generally allows for lifting heavier loads, which could further stimulate neurological adaptations.

Which squat movement allows for muscle volume gains?

Now, let’s move on to the part that interests many of you: muscle volume gains.

Surprise! Contrary to the strength results, there was no significant difference between the backsquat and the frontsquat. Both groups experienced similar increases in muscle thickness in the proximal, medial, and distal parts of the lateral thigh.

In numbers, we’re talking about an average increase of about 4.4% for the backsquat group and 5.1% for the frontsquat group. What’s particularly interesting is that this muscle growth was homogeneous along the thigh. Whether at the top, middle, or bottom of the thigh, the gains were similar.

It should be noted that these results contrast with some previous studies that found regional differences in muscle growth.

For example, a study by Usui et al. (2016) showed uneven growth of the vastus intermedius muscle with a slow backsquat. But then again, that study involved untrained men and used a different tempo, so the comparison is tricky.

So, what should we conclude? Well, if your main goal is to gain strength, the backsquat seems to have a slight advantage. But if it’s muscle volume you’re after, both types of squats seem to do the job equally well.

Implications for practitioners and coaches

Now, the big question: what does this change for you, whether you’re a practitioner or a coach? For practitioners, here’s what it implies:

• If your main goal is to gain pure strength, the backsquat might be your best ally.
• If you’re mainly aiming for hypertrophy, you have the choice! Choose the exercise with which you feel most comfortable.
• Feel free to vary between the two exercises to benefit from the advantages of each, and to avoid the body always adapting to the same movement.

For coaches, these results open up new perspectives:

• You can adapt the choice of exercise based on your athletes’ goals, morphology, and also their mobility.
• The Frontsquat can be an excellent alternative for athletes who have difficulties with the Backsquat, without fearing to compromise their gains.
• Consider using both exercises in the same program to maximize benefits and reduce the risk of injuries related to repetition.