Research

Mixed

Back squat training elicits greater improvements in lower limb dynamic strength on a nonspecific strength test (45° leg press) compared to front squat training in recreationally trained females, while both variations produce similar hypertrophic adaptations in the lateral thigh.

If your goal is maximum strength, prioritize the back squat. It allows you to lift heavier loads, which translates to better strength gains on other exercises like the leg press. If your goal is just muscle growth in the quads, either squat works equally well, so choose the one you can perform with better technique and less joint pain. You do not need to force yourself to do front squats if they cause shoulder discomfort; the back squat will get you the same muscle growth.

GoodQualifiesHIGH confidence
Our findings suggest that BS elicits greater improvements in lower limb muscle strength on the 45° leg press than FS, but hypertrophic adaptations are similar regardless of variations during the squat exercise.
Alysson Enes et al. · European Journal of Sport Science · 2024

Why this rating

Randomized controlled trial with adequate power, clear protocols, and statistically significant results, though limited to recreationally trained females.

Source

The effects of squat variations on strength and quadriceps hypertrophy adaptations in recreationally trained females

Alysson Enes et al. · European Journal of Sport Science · 2024

DOI 10.1002/ejsc.12042

rct · n=24Cited 9×
Read the paper
DOI resolved against Crossref · corpus check 2026-06-10

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