Research
Mixed
Front squats produce significantly lower maximal joint compressive forces at the knee and reduced lumbar stress compared to back squats, while maintaining similar quadriceps and hamstring activity.
If you have knee pain from heavy back squats or lower back issues, try front squats. They hit the same muscles but put less crushing force on your knees and spine.
GoodSupportsHIGH confidence
Front squats were found to produce significantly lower maximal joint compressive forces at the knee as well as reduced lumbar stress as compared with back squats, with little difference noted in shear forces. This was accomplished without compromising muscle activity in the quadriceps and hamstrings.
Why this rating
Based on specific study by Gullett et al. comparing front and back squats.
Source
Squatting Kinematics and Kinetics and Their Application to Exercise Performance
Brad J. Schöenfeld · The Journal of Strength and Conditioning Research · 2010
narrative_reviewCited 520×
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