Better overall

Squats:Back or Front?
Front work quads, core, hit the posterior chain and require greater mobility.
Back work posterior chain (hams, glutes, erectors), quads and require less mobility.
If you had to pick one...

  1. 2 months ago
    Anonymous

    hack squats

    • 2 months ago
      Anonymous

      I'd pick the back squat if I had to pick one. It's a more balanced exercise. Olympic lifters who only front squat sometimes get bad strength imbalances in their hamstrings which causes all sorts of knee issues down the line.

      Also you can overload more in a backsquat.

      hacksquats would probably be the worse overall. Since they barely work your hamstrings at all.

      • 2 months ago
        Anonymous

        >It's a more balanced exercise
        You should do hamstring work anyways this is cope.

        • 2 months ago
          Anonymous

          >You should do hamstring work anyways
          Why?

    • 2 months ago
      Anonymous

      For sure the hack squat. Must be my femur/torso ratio but these are the only ones that don't kill my lower back once the weight goes into the 200s.

  2. 2 months ago
    Anonymous

    Jefferson squats

  3. 2 months ago
    Anonymous

    Take the zercher pill OP

  4. 2 months ago
    Anonymous

    Back squats don't work hamstrings, as you decent your hamstring shorten from the knee and lengthen from the hip and overall stay the same length.
    source: Yuri Belkin interview, and I also read same in other sources

    • 2 months ago
      Anonymous

      > Front hit the posterior chain
      Barely

      > back squat doesn’t work hamstrings
      You’re wrong. You don’t even know the difference between high bar and low bar eh? All squats involve posterior chain, some variations more so.

      • 2 months ago
        Anonymous

        >You’re wrong.
        No, I'm right
        >"It's a common belief that the stress placed on your legs during multiple-muscle, lower-body movements—like the squat—increases the size and strength of your hamstrings, even if you're not hitting them directly," says study author Brad Schoenfeld, C.S.C.S., Ph.D., and author of The M.A.X. Muscle Plan. "But that's not the case."
        >Your hamstrings contract when you bend your knee and lengthen when you bend your hips. To fully recruit them, you need to either dramatically shorten or lengthen the muscle during an exercise, explains Schoenfeld. When performing a squat, however, you bend the knee and the hip at the same time, so the length of the hamstring barely changes, he says.

        • 2 months ago
          Anonymous

          >Schoenfeld

      • 2 months ago
        Anonymous

        front squat: quads, adductors, glutes, and spinal erectors
        back squat: quads, adductors, glutes, and spinal erectors
        main difference is that front squats require more upper back strength (thoracic spinal erector)

        > Front hit the posterior chain
        >Barely
        wrong, front squats hit the adductors and glutes as well as back squats.
        >difference between high bar and low bar
        high bar is slightly more limited by upper back strength and typically has a large range of motion
        >All squats involve posterior chain
        true, but only adductors, glutes, and spinal erectors. hamstrings aren't worked much.
        >some variations more so
        front squat more thoracic erectors, low bar more lumbar erectors. high bar in between.

        hamstrings probably are working isometrically during the squat. so they are working, but not optimally. If you're a beginner, even the isometric work suffices, and you're doing deadlifts which work the hamstrings concentrically because your hip angle closes much more than your knee angle.
        Otherwise yes do stiff legged deadlifts or curls or whatever.
        also
        >Back squats
        all squats

        [...]
        ...

        >If you're a beginner, even the isometric work suffices,
        not even beginners get significant hamstring muscle growth from squats

        I'd pick the back squat if I had to pick one. It's a more balanced exercise. Olympic lifters who only front squat sometimes get bad strength imbalances in their hamstrings which causes all sorts of knee issues down the line.

        Also you can overload more in a backsquat.

        hacksquats would probably be the worse overall. Since they barely work your hamstrings at all.

        >Olympic lifters who only front squat sometimes get bad strength imbalances in their hamstrings
        same applies to back squats. you should always do some sort of hamstring exercise if you squat/leg press.

        • 2 months ago
          Anonymous

          >discussion about low vs high bar
          >posts high bar study to prove a point

          • 2 months ago
            Anonymous

            OP asked about front vs back squats.
            anyway, low and high bar squats barely differ in hamstring activation. these studies didn't find any significant difference in hamstring activation between low and high bar squats: https://pubmed.ncbi.nlm.nih.gov/8775157/ and https://pubmed.ncbi.nlm.nih.gov/32551198/

            • 2 months ago
              Anonymous

              I hate retards like you so goddamn much, did you even read the links?
              > Our results confirmed significant differences in muscles activation between both squat techniques. Muscle activity during eccentric phase of squat motion were significantly higher during LBBS than HBBS. The differences are crucial for posterior muscle chain during eccentric phase of squat cycle.
              >significant differences in muscles activation
              >The mean peak moments of force at the hip were for the weightlifters 230 Nm (deep) and 216 Nm (parallel), and for the powerlifters 324 Nm (deep), and 309 Nm (parallel). At the knee the mean peak moments for the weightlifters were 191 Nm (deep) and 131 Nm (parallel), and for the powerlifters 139 Nm (deep) and 92 Nm (parallel). The weightlifters had the load more equally distributed between hip and knee, whereas the powerlifters put relatively more load on the hip joint. The thigh muscular activity was slightly higher for the powerlifters.

              [...]
              >way more importantly, how far your knees travel forward and how much stress is being applied to your quads
              quad activation is similar for all types of squats.

              [...]
              because squats, even low bar back squats, don't engage the hamstrings enough to cause significant strength and muscle increases, let alone enough to keep up with quad growth.

              Fucking retard

              • 2 months ago
                Anonymous

                You're the retard here. If you'd read the whole study and not just skimmed the abstract, you'd see that in both studies there was no significant difference for the hamstrings (biceps femoris muscle) between the low bar and high bar position.

              • 2 months ago
                Anonymous

                Also, you can't judge muscle activation and load distribution solely on hip and knee peak moments of force. Bi-articular muscles (like the biceps and rectus femoris) allow the hip extensors to contribute to knee extension and vice versa. Thus hip and thigh musculature are similarly activated even if the (peak) hip and knee torque demands are significantly different. This may seem unintuitive, so here's an article explaining it: https://www.strongerbyscience.com/squats-are-not-hip-dominant-or-knee-dominant-3/

      • 2 months ago
        Anonymous

        >source: Yuri Belkin interview, and I also read same in other sources
        Do 5x8 low bar back squat below parallel with decent weight and tell me they don't work hamstrings the next day.

        That’s your adductor magnus, not your hamstring retards

        • 2 months ago
          Anonymous

          absolute moron
          Just think about the physics of the situation. Your hamstrings work enormously in low bar squats

    • 2 months ago
      Anonymous

      hamstrings probably are working isometrically during the squat. so they are working, but not optimally. If you're a beginner, even the isometric work suffices, and you're doing deadlifts which work the hamstrings concentrically because your hip angle closes much more than your knee angle.
      Otherwise yes do stiff legged deadlifts or curls or whatever.
      also
      >Back squats
      all squats

      > Front hit the posterior chain
      Barely

      > back squat doesn’t work hamstrings
      You’re wrong. You don’t even know the difference between high bar and low bar eh? All squats involve posterior chain, some variations more so.

      ...

    • 2 months ago
      Anonymous

      >source: Yuri Belkin interview, and I also read same in other sources
      Do 5x8 low bar back squat below parallel with decent weight and tell me they don't work hamstrings the next day.

      • 2 months ago
        Anonymous

        >Do 5x8 low bar back squat below parallel with decent weight and tell me they don't work hamstrings the next day.
        I did, they don't. Also Belkin squats low bar

    • 2 months ago
      Anonymous

      >To best recruit the hamstrings, and let them contribute the most they can to hip
      extension, we need to use a squat form that produces a more closed hip angle and a more open knee angle. At
      the bottom of this squat, the hamstrings are contracted isometrically – that is, they are stretched out proximally, by
      the attachments at the pelvis, even as they are shortened distally because of the flexing knees. As the knees and
      hips extend during the ascent, the hamstrings have to work hard to maintain tension on the pelvis, and to control
      the effects of the increased leverage demands of the more-horizontal back angle. The back angle largely
      determines the hip angle, and the back angle enables the hamstrings to contribute more force to the squat.

      • 2 months ago
        Anonymous

        >the hamstrings have to work hard to maintain tension on the pelvis
        no they don't.
        >the back angle enables the hamstrings to contribute more force to the squat
        not really. you can change the back angle quite a lot without changing hamstrings activity as long as knee flexion is the same. SLDLs, RDLs, and good mornings only have a bit of knee flexion, which allows them to use the hamstrings fully because knee extension demands are low and they're not interfering much. regular deadlifts have higher knee extension demands, so the quads are more engaged, and thus the hamstrings can't contribute as much off the floor. squats have even higher knee extension demands, so the hamstrings can contribute even less. so you can see that back angle doesn't matter much, because the limiting factor to hamstring contribution in the squat and deadlift is knee extension demands which the hamstrings counter.

    • 2 months ago
      Anonymous

      Imagine being this fucking gay.

      Just back squat you actual gay.

  5. 2 months ago
    Anonymous

    You can also elevate your toes or heels.

  6. 2 months ago
    Anonymous

    I prefer high bar back squats
    >easy on the wrists
    >less stress on lower back than low bar

    • 2 months ago
      Anonymous

      Yeah low bar back squats are just stupid unless you're powerlifting imo

      The risk vs reward seems poor. If I fail a high bar I can just drop the weight off my back. In a low bar you're not really meant to do that and you bail forwards. This scares the shit out of me because I'm failing into a weaker and more compromised position.

      I get there's more hamstring activation in the low bar squat, but you can just do more pulling exercises.

      Someone else who low bar backsquats more than me might be able to chime in with 'safety'. This is just personal experience.

      • 2 months ago
        Anonymous

        Don't go that close to failure in a squat. Also what's wrong about falling forward into the rack?

      • 2 months ago
        Anonymous

        ?? you are 100% literal squatlet
        the bar is in the middle of your foot
        if you cant lift it and you "fail the lift" you just break the knees and straight down with control into the safety bars
        0 risk with right technique
        learn to fail and watch more rippetoe
        >im scared
        holy shit zoomers

  7. 2 months ago
    Anonymous

    High bar back squat for quads and a tiny bit of ass
    RDL for hammies and a little bit of ass
    Slow, full ROM BSS at the end for all of it

  8. 2 months ago
    Anonymous

    Back squat will always be better if only doing one. It hits the areas everyone has weak points in these days.
    However if you are back squatting and doing those weird ones with your back super upright, your knees way over your toes, just do front squats because you're just trying to turn your squat into a front squat anyway and you'll get more out of front squats.

    • 2 months ago
      Anonymous

      >those weird ones
      you mean a normal squat?

  9. 2 months ago
    Anonymous

    >Zercher

  10. 2 months ago
    Anonymous

    Squats and deadlifts are for incel losers. I have never seen or heard anyone who got laid doing those exercises.
    FACT

    • 2 months ago
      Anonymous

      >exercising the get laid
      Ngmi

      • 2 months ago
        Anonymous

        Ok incel

    • 2 months ago
      Anonymous

      You're gonna have to try harder than that

  11. 2 months ago
    Anonymous

    >lowbar back squats as main squat movement
    >front squats as an accessory

    This is the only correct answer.

    • 2 months ago
      Anonymous

      I alternate between low and high every two weeks and also do front squats the weeks I do high bar and deadlifts on low bar weeks

  12. 2 months ago
    Anonymous

    Leg work is the biggest gymcel cope. Unless you're an athlete or a stage-show bodybuilder, nobody cares about how a guy's legs look. Only lower body worth focusing on are glutes.

    Literally google it. Women find upper body size and strength attractive. The only lower body that they might look at is glutes, plus strong glutes help you fuck better. Ultra-heavy squats to build quads is only going to get you comments from other gymcels, so unless some guy on YouTube with a Goku avatar saying "sick quads bro great form, ur really getting huge" is your weightlifting goal, then cool it on the lower body and save energy for more productive lifts.

    • 2 months ago
      Anonymous

      You're just lazy

  13. 2 months ago
    Anonymous

    >If you had to pick one...

    Why do I need to pick one?

    Why does this shitty fucking thread get made every other day here? This is the second or third front vs back squat thread this week.

  14. 2 months ago
    Anonymous

    Back squats are the single best exercise you can do. Nothing else will change your body. Taking someone from 135x5 at 13 years old to 500x5 at 20 years old is the most important thing you can do physically.

  15. 2 months ago
    Anonymous

    depends how much you are deadlifting
    if you are low on dl volume then you should do low bar squats more
    if you do alot of dl then front bar squats more
    however its best if you do them all

  16. 2 months ago
    Anonymous

    Front squats turned backwards

  17. 2 months ago
    Anonymous

    >Front work quads, core, hit the posterior chain and require greater mobility.
    The shit you read on this board I swear. Front requires more mobility for wrists and shoulders, maybe. You could even argue that lowbar requires more shoulder mobility to properly keep back tight. But back squat 100% requires more lower body mobility.

  18. 2 months ago
    Anonymous

    Kek
    Obviously low bar back squats

    The more weight you move, the bigger the jump on your testosterone production

  19. 2 months ago
    Anonymous

    [...]

    THIS broS SHILLIN KETTLEBELLS

    BAHAHAHAHAHAHAHAHAHAJAHAHAHAHAHAHAHAHAJAHAHAHOHOHEHAHAGAVA

  20. 2 months ago
    Anonymous

    This is what I do for Leg Day 3 times at week

    First day:
    Snatch only
    Triple Hang Snatch with light and medium weights
    Single snatch for heavy weights
    Ending with 4x12-15 reps in machines for hamstrings and quads. Medium weight

    Second day:
    C&J only
    C&J with double front squad with light and medium weights
    Single c&j for heavy weights
    Machines for quads and hamstrings 4x12-15

    Thrid day
    Squat and Deadliff
    Heavy deep squatting 5x5
    Deadlifting 5x5 for 2.5 plates onwards (I'm not that strong yet)
    Machines for quads and hamstrings 4x20 with light or medium weight, depends how I feel.

    And always before starting my leg day at least 10 - 15 mins of stretching and flexibility.

    Maybe I'm lacking something but so far I feel good with this routine.

    • 2 months ago
      Anonymous

      Wtf do you only train legs? With that volume there's not nearly enough rest to train upper body as well

      • 2 months ago
        Anonymous

        I try to train 6 times a week.
        Mostly because I like to squat and Oly
        I switch between upper and lower body everyday.
        When I do upper body most of the times is chest and some arm filler

  21. 2 months ago
    Anonymous

    There's literally 0 benefit of doing high bar squats, unless it's a mobility issue. Low bar recruits the posterior chain better, which allows for heavier squatting, which in turn makes the entire exercise more efficient.

    • 2 months ago
      Anonymous

      >cheating the ROM makes the exercise more efficient

      • 2 months ago
        Anonymous

        I don't agree with that dude either but low bar is not cheating the rom. The bar doesn't move a longer distance if it's high bar. It moves the same distance. The difference is the mechanical advantage of the body position.

    • 2 months ago
      Anonymous

      >i can legpress 1000lbs so it's obviously a better exercise
      a 15 year old olympic weightlifter will mop the floor with you in every aspect

  22. 2 months ago
    Anonymous

    Neither.

  23. 2 months ago
    Anonymous

    unless you're on a lot of gear you won't progress very far doing only front squats. you still have to do back squats just to make your front squat go up. so the matter is moot.

  24. 2 months ago
    Anonymous

    Front squat, it helps improve posture and you can't cheat by doing a squat morning like in back squat. Plus, it's less loaded, so more unlikely to fuck your shit up.

  25. 2 months ago
    Anonymous

    [...]

    >way more importantly, how far your knees travel forward and how much stress is being applied to your quads
    quad activation is similar for all types of squats.

    >You should do hamstring work anyways
    Why?

    because squats, even low bar back squats, don't engage the hamstrings enough to cause significant strength and muscle increases, let alone enough to keep up with quad growth.

    • 2 months ago
      Anonymous

      Untrue. As a general rule of thumb, knee travel forward defines how much knee extension there will be and how much ROM your quads will have to work through, even when EMG activation is equated.

      • 2 months ago
        Anonymous

        >As a general rule of thumb, knee travel forward defines how much knee extension there will be and how much ROM your quads will have to work through, even when EMG activation is equated.
        I didn't disagree with that. ROM is different, but "how much stress is being applied to your quads" isn't different; quad activation, load, and hypertrophy and strength gains aren't significantly different.

  26. 2 months ago
    Anonymous

    They're both DOG SHIT.

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