The front squat loads the bar across the front of the shoulders, forcing an upright torso that shifts more work onto the quads and core.
FormTwin gives you a living 3D twin of your anatomy. Tap any muscle to see how to train it, and watch the muscles you work light up as you log your sessions.
Get FormTwin — free on the App StoreThe front squat emphasises the quads and requires strong core and upper-back engagement to stay upright, with the glutes and adductors assisting. It's more quad-dominant than the back squat.
The back squat lets you load more weight and hits the glutes and posterior chain a bit more; the front squat is more quad- and core-focused and easier on the lower back. Both build strong legs.
The bar should rest on your shoulders, not your wrists — the hands only guide it. Improving wrist and shoulder mobility, or using a cross-arm grip, takes the strain off.
This guide is general fitness information, not medical advice. Muscle involvement varies with form, grip and individual anatomy. Consult a professional before starting a new program.