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When it comes to working out, the squat is a universal truth. No serious weightlifter, cross-fitter, bodybuilder, or athlete can get along without it. Weightlifting has come a long way since the days of Jack LaLanne, but, there are certain things that have remained the same. For example, we still know that aerobic exercise is good for your cardiovascular system, it’s still true that protein has to do with building muscles, and it’s still true that squatting is one of if not THE single best exercises to build your lower body. However, the question is more complicated than it seems. Why? Because there are many types of squatting! For example, front squat vs back squat – many ask the question which of the two popular types of squatting is better? While a more detailed answer to the question follows, the short answer is that it depends.
What’s So Great About Squatting?
Compound exercises have a particular value in terms of building strength and burning fat. What is a compound exercise? Simple, compound exercises are those lifts that work more than one muscle at the same time. Non-compound exercises are typically referred to as “isolation exercises.” These include things like bicep curls, hamstring curls, leg extensions, cable pushdowns, lateral raises, dumbbell flys, straight-arm pull-downs, and more.
Popular Compound Exercises include:
- Deadlifts: Deadlifts are a fantastic and exceptionally difficult exercise that improves your lower back strength tremendously. Deadlifts are also great for grip strength, explosiveness, glutes, and quads/hamstrings.
- Dips: Dips are great for your triceps, shoulders, and chest. There are many variations on the dip, some of the styles are most chest-focused while others are more tricep-focused.
- Barbell Bench Press: Barbell bench press are the signature weightlifting exercise. Barbell benching (or standard bench) has been around for ages for good reason – it’s a great exercise! It works mainly chest, but also shoulders and arms.
- Squats (Obviously): Even if you are talking about front squat vs back squat, the fact is that whichever (or both) you go with, squatting is one of, if not THE best compound exercise out there.
- Bent-Over Rows: Bent-over rows are primarily a back exercise but it also works several parts of your arms and shoulders.
- Pull-Ups: Pull-ups are one of the all-time great body-weight exercises. Mostly, it’s an upper-back or bicep exercise but it also hits your shoulders and is fantastic for grip strength.
- Military Press: Shoulders, trapezius, core, and more, the military press is one of the best overall upper-body strength exercises out there.
- Shrugs: Mainly used to grow the traps, shrugs are also great for the shoulders, grip strength, biceps, and triceps.
Types of Squats
Here are 8 of the most popular and effective types of squat-based exercises. Those planning on working out from their own gym should consider a squat rack with a pull-up bar. From front squats to overhead presses, there is nothing that can’t be done when using this equipment.
Back Squat (Also called “Basic” or “Traditional” Squat)
Back squats, where you put the barbell behind your neck, are a great glute and quad workout. However, they also work your hamstrings, calves (a bit), upper and lower back, your core, and more. While some say that deadlifts are superior to back squats when it comes to glutes, there is no doubt that back squats are still a great glute exercise, and in terms of overall lower-body back squats are among the best. Also, they are a great explosive exercise that improves your overall athleticism.
Remember to start light with back squats and focus on your range of motion. You want to get LOW when you squat! Meaning your butt is almost to the floor. It’s better to slowly increase your weight and use the right DEEP form rather than increase weight and become an embarrassing half-squatter.
Front Squat
Front squat hits many of the same muscles as back squats. However, many weightlifting experts and bodybuilders will say that the front squat requires greater athleticism, more core work, and is actually easier on the knees. If you’ve never tried front-squatting and are considering the pros and cons of front squat vs back squat it’s definitely worth giving the front squat a try. Another could of things front squatting is great for is flexibility and balance.
Single-Leg Squat
Single-leg squats are often done weightless. While they can be hard on the knees, single-leg squats are great to occasionally throw in the strengthen the muscles in your feet, your knee stability, as well as hamstrings and other smaller connective muscles in the lower body.
Plié Squat
The Plié Squat is great to increase your hip flexibility. This is a great mobility exercise and should typically be done with fairly light weight.
Side Squat
Side squats are great for the legs, back, and core. They are also good for your knees and mobility. You should do side squats in an explosive way and usually use a dumbbell. Stick to high-rep low weight side squats to increase your athleticism and lower-body strength.
Curtsy Squat
The curtsy squat is really more of a lunge. Semantics aside, though, the curtsey squat is great for flexibility and stability of your knees, feet, and lower-body in general.
Frog Squat
In addition to the typical squat muscles, the frog squat also works the adductor muscles. Consider throwing medium-weight frog squats into your next day at the gym.
Jack Squat
You can’t forget about explosive exercises. It isn’t all about a heavyweight. If you want to be a well physically-rounded individual, you have to include exercises like body-weight or light dumbbell jack squats into your routine.
Importance Of Back Exercises In Performing Squats
Back exercises can provide health and fitness benefits such as better posture and increased muscle strength and improved squat performance. More often than not, the back and the core, including the hips, waist, and legs, are used altogether for an effective squat routine.
Some bodybuilders and exercise enthusiasts usually neglect and overlook lower back exercises. But, these exercises are essential in improving overall workout or training performance, especially when preparing for a competition.
Why is lower back health important? You can rely on your lower back’s strength for calf raises and to do front and back squats. It’s crucial to have a well-developed lower back to maximize your resistance when performing these lifts. On the other hand, an underdeveloped lower back can hinder your muscle-building progress and strength.
The lower back muscles support your entire torso. These muscles affect posture significantly. Strengthening the lower back as early as possible can help reduce the risk of postural and back problems. Hence, lower back exercises should be included in your daily workout routine, along with squats and other forms of exercise.
Do you want to find out how you can improve your lower back health? You can learn more about the different types of lower back exercises on sites like https://complete-bodybuilding.com/lower-back-exercises.html.
Front Squat vs Back Squat: How To Choose
The answer to front squat vs back squat or which of the two exercises you should do is simple: Both. While they target similar muscles, they hit them in different ways. The exception to doing back squats is if you have knee issues. In that case, consider switching mainly over to front-squat-only exercises.
With this said, some people find it better to split front and back squat up and not to do the two similar exercises on the same day. This makes a lot of sense but is also a matter of personal preference. Experiment, and see which approach works best for you.
