Full Squats vs. Front Squats

As mentioned, I gravitate towards training research that pits one exercise against another and judging by the response I’ve seen so far, I’m going to say a lot of you find it interesting too. If that’s true, then you’re going to find the study comparing full squats and front squats, which was published in the Journal of Strength and Conditioning, interesting too! Here’s why:

Researchers at the University of Florida had test subjects with at least one-year weight training experience perform both types of squats. The subjects had electrodes placed on various muscles in the legs to measure activity. During both exercise trials, subjects lifted 70% of their one-rep max (1RM) – about 12 reps. In this case, that translated into nearly 90% of their body mass for full squats and 70% for front squats. In other words, they lifted more weight during full squats than front squats, but the weight they used for each exercise allowed them to perform 12 reps, which would be about 70% of their 1RM.

What the researchers found was that there was no difference in muscle activation for any of the leg muscles during either exercise. In addition to this, the researchers also found that full squats placed more stress on the knees than front squats. They speculate that the increased stress was due to the increased load/weight lifted during the back squats. Therefore, while there’s no difference in muscle recruitment for either exercise at 70% of 1RM those with knee problems may want to consider front squats over back squats to develop and strengthen their legs. (Also, keep in mind that this was a head-to-head comparison at 70% 1RM and depending on how an exercise is programmed into a routine then one may be a better choice than the other.)

And now you know.