BackSquat versus FrontSquat: how effective are they for building up the quadriceps?
Backsquat or frontsquat: which should you choose to develop your quadriceps? This question often divides bodybuilders. Our article analyses a recent study comparing these two exercises over 12 weeks.
- Strength gains The backsquat showed a greater increase in strength (~37.2%) than the frontsquat (~19.6%) on a 45° leg press test.
- Muscular hypertrophy The two exercises produced similar gains in muscle volume, with a slight but insignificant advance for the frontsquat (5.1% compared with 4.4%).
- Homogeneous growth Both the backsquat and the frontsquat resulted in uniform muscle growth along the lateral thigh.
- Absolute load The backsquat allowed heavier loads to be used (63.4 kg on average) than the frontsquat (48.6 kg).
- Training volume Total training volume was higher for the backsquat group, probably due to the heavier loads used.
- Neurological adaptations Researchers suggest that backsquat may stimulate neurological adaptations to a greater extent, explaining the greater strength gains.
- Flexible Choice For hypertrophy, the two exercises are equivalent, offering flexibility of choice according to individual preferences.
Backsquat and frontsquat: what are the differences and why are they essential?
Backsquat and frontsquat are two essential variations of the squatThese exercises are essential in bodybuilding, Crossfit, physical preparation and even powerlifting. These exercises are essential in bodybuilding, Crossfit, physical preparation and even Powerlifting, as they involve the whole body, promoting the development of strength and muscle mass.
Definition of a backsquat and a frontsquat
Le backsquatIt's a bit like carrying a very heavy rucksack. You place the bar on your trapezius, just below the nape of your neck. Then bend your knees and hips as if you were trying to sit on an invisible chair. Then pull yourself up by pushing hard on your legs. Simple, isn't it?
Le frontsquatThe bar is more like holding a large cardboard box in front of you. The bar rests on your upper 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 polyarticularThis means that they work several joints at the same time. It's a bit like killing two birds with one stone, or rather, killing ten muscles with one squat! Because thehen you do a squat, you are directly or indirectly working your quadriceps, hamstrings, glutes and calves, as well as the muscles of your trunk and back. Yes, all these muscles are involved.
Secondly, these exercises are functional. This means that they reproduce movements that you make in everyday life, such as getting up from a chair or lifting groceries. (Think about that the next time you complain about having to take your shopping up to the 5th floor without a lift!)
Finally, these movements have an almost magical effect on your body: they stimulate testosterone and the production of anabolic hormones natural, such as growth hormone. Yes, yes, you're not dreaming, it's entirely possible to influence certain hormone levels through bodybuilding movements.
Based on these two movements, a team of researchers wanted to find out whether one was more effective than the other.
- Increased protein synthesis
- Allows better adaptation to metabolic stress
- Increased muscle fibre density
- Promotes healthy joints and bones
How was the study carried out to compare backsquat and frontsquat?
The aim of this innovative study was to compare the effects of backsquat and frontsquat on muscle strength and hypertrophy. in women with leisure training. The researchers set up a rigorous 12-week protocol, involving 24 participants divided into two groups, to measure the muscle adaptations specific 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 are examining regional adaptations of hypertrophy along the thigh.
Methodology used: a randomised design with repeated measures on two random parallel groups, ensuring that the two groups were balanced in terms of initial strength.
Participants and protocol
Twenty-four leisure-trained women took up the challenge. These brave volunteers were divided equally between the backsquat (BS) and the frontsquat (FS).
The training protocol: 12 weeks of training, with two sessions per week. Each group performed its own type of squat, but the rest of the programme was identical. The sessions also included Romanian deadlifts, seated squats and seated hip abduction.
An interesting feature of this study is the individualised approach to training volume. Instead of imposing the same number of repetitions on everyone, the researchers adapted the volume according to each participant's previous experience.
Measurements taken
Here's how the measurements were taken for this research:
Maximum dynamic force : Measured by a 1-RM test (maximum repetition) on a leg press inclined at 45°. Why this choice? To avoid specificity bias.
Muscle thickness Measured by ultrasound on three sections of the lateral thigh (proximal, medial and distal). It's like making a detailed map of your muscle gains, to see if certain areas are developing more than others.
Total training volume : Follow-up throughout the study to ensure that the two groups trained in a comparable manner.
These measurements were taken at the beginning and at the end of the study, allowing us to see the evolution over the 12 weeks.
What are the concrete results of this study on backsquat and frontsquat?
Summary of results in table format
Aspect | Backsquat (BS) | Frontsquat (FS) |
---|---|---|
Strength gains (1-RM 45° leg press) | ~37.2% | ~19.6% |
Hypertrophy (average) | ~4.4% | ~5.1% |
Total training volume | 188731.5 ± 68984.4 kg | 140087.1 ± 84358.2 kg |
Average absolute load | 63.4 ± 16.9 kg | 48.6 ± 23.7 kg |
Sets per week (average) | 21.9 ± 5.4 | 19.1 ± 4.1 |
Significant difference in strength | Yes, in favour of BS (p = 0.048) | |
Significant difference in hypertrophy | No (p > 0.05 for all regions) |
Le 1-RMMaximum repetition" is the heaviest load that an individual can lift correctly once for a given exercise. It is a commonly used measure of maximal strength. In this study, the 1-RM was tested on a leg press inclined at 45° to avoid the specificity bias associated with squat exercises.
Would you also like to calculate your 1-RM? On our website, we have put at your disposal 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 backsquat and frontsquat in terms of strength gainsbut similar effects on muscle hypertrophy. Backsquat has proved more effective in increasing strengthThe two exercises led to comparable gains in muscle volume.
Which squat movement will help you gain strength?
Le backsquat proved to be the big winner in this category.
The figures speak for themselves: the backsquat group recorded an impressive increase in strength of around 37.2%, compared with 19.6% for the frontsquat group.
But don't put your frontsquat away just yet. As a reminder, these strength gains were measured on a neutral exercise: the leg press inclined at 45°.
Why this difference? The researchers think it could be linked to the biomechanical differences between the two exercises. The backsquat generally allows heavier loads to be lifted, which could stimulate neurological adaptations to a greater extent.
Which squat movement is best for building muscle?
Now let's move on to the part that interests many of you: muscle volume gains.
Surprise! Unlike the strength results, there was no significant difference between backsquat and frontsquat. Both groups experienced similar increases in muscle thickness in the proximal, medial and distal parts of the lateral thigh.
In figures, we're talking about an average increase of around 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 which 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. However, that study involved untrained men and used a different tempo, so comparison is tricky.
So, what are we to conclude? Well, if your main objective is to gain strength, the backsquat seems to have a slight advantage. But if it's muscle volume you're after, both types of squat seem to do the job equally well.
Implications for practitioners and trainers
Now for the big question: what difference does it make to you, whether you're a practitioner or a trainer?
For the usersHere's what it means:
- If your main objective is to gain pure strength, the backsquat could be your best ally.
- If you're aiming for hypertrophy, the choice is yours! Choose the exercise you feel most comfortable with.
- Don't hesitate to vary between the two exercises to benefit from the advantages of each. and prevent the body from always adapting to the same movement.
For the trainersThese results open up new perspectives:
- You can adapt the choice of exercise according to your athletes' objectives, their morphology and also their mobility.
- Frontsquat can be an excellent alternative for athletes who have difficulty with Backsquat, without fear of compromising their gains.
- Consider using both exercises in the same programme to maximise the benefits and reduce the risk of repetition-related injuries.