Understanding the nuances between different squat variations can significantly impact your training journey. Whether you’re looking to train around pain, choose a squat style that complements your body type, or simply crush your fitness goals, knowing the pros and cons of each squat can be a game-changer. Front Squat, Back Squat, and Low Bar Back Squat, and discover which one aligns with your training objectives.
FRONT SQUAT
PROS
- Better for those with lower back pain due to vertical torso
- Better with stiff lower backs due to weight acting as a counter balance
- Better for people with shorter femurs compared to torso length
- More open position of the hip can help those with hip impingement
CONS
- Load is shifted more anterior causing more stress on knees, so not great for those with knee pain
- Poor wrist or mid back mobility can limit proper position
- Poor ankle flexibility can limit squat depth
- Can’t put up as much weight compared to other squats
HIGH BAR BACK SQUAT
PROS
- Good middle ground for most body types
- Serves as a foundation for other squat variations
- More balanced loading lends to higher rep ranges.
CONS
- Poor ankle mobility often limits depth
- Generally can’t push as much weight as low bar back squat
- Taller people may have trouble achieving depth
FRONT SQUAT
PROS
- Better for those with lower back pain due to vertical torso
- Better with stiff lower backs due to weight acting as a counter balance
- Better for people with shorter femurs compared to torso length
- More open position of the hip can help those with hip impingement
CONS
- Load is shifted more anterior causing more stress on knees, so not great for those with knee pain
- Poor wrist or mid back mobility can limit proper position
- Poor ankle flexibility can limit squat depth
- Can’t put up as much weight compared to other squats