Front Squat vs Back Squat

Which variation builds more strength and muscle in women?

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This study compared the effects of front squat (FS) and back squat (BS) variations on lower limb muscle strength and hypertrophy adaptations in 24 recreationally trained women over a 12-week resistance training program.

The Exercises

The study compared two specific squat variations:

• Front Squat (FS): This variation involves holding the barbell across the front of the shoulders, emphasising the quadriceps and some upper back.

• Back Squat (BS): Here the barbell is placed on the upper back, engaging the posterior chain muscles more significantly, including the glutes, adductors, and some hamstrings.