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Williams Field High School Junior Volleyball Player & Track Athlete performing a front squat with 60 kilos
Williams Field High School Junior Volleyball Player & Track Athlete performing a front squat with 60 kilos

When it comes to building strength and conditioning in athletes, the debate between back squats and front squats has been ongoing. Both exercises offer unique benefits, but in the realm of athletic performance, the front squat emerges as a standout choice. Today, we'll explore the athletic benefits of both squats and discuss why, when faced with the extreme choice of choosing one between the two, the front squat takes precedence in a well-developed strength and conditioning program.

Back Squat vs. Front Squat:

Before delving into the advantages of the front squat, it's essential to acknowledge the benefits of both squat variations. Back squats are renowned for targeting overall leg strength and power, making them a staple in many strength programs. On the other hand, front squats shift the focus to the front of the body, demanding flexibility and developing not only leg strength but also lower and upper back, as well as core stabilization.

The Functional Advantage of Front Squats:

The front squat's functional benefits stem from the unique position of holding the bar in front. This position not only enhances leg strength but also engages the muscles of the lower and upper back, fostering core stabilization. Athletes often find that the front squat mimics the demands of their sports more closely, translating to improved on-field performance.

The Transfer to the Clean:

One of the key reasons the front squat takes precedence is its direct correlation to another vital movement for athletes—the clean. Proficiency in the front squat is a prerequisite for effective and safe clean performance. The front squat serves as a building block for the clean by instilling the importance of position and control. Athletes who can front squat proficiently are better equipped to transition into the clean, maximizing its benefits. To emphasize these aspects, a recommended progression drill involves front squats to quarter depth with a second pause, front squats to half depth with a second pause, and front squats to full depth with a second pause. This drill, with three reps at each position, aids athletes in understanding and becoming proficient in the front squat, a monumental step toward success in strength and conditioning.

While both back squats and front squats have their merits, the front squat stands out in the context of athletic performance. Its unique demands on flexibility, combined with the transferable skills to movements like the clean, make it an invaluable addition to any strength and conditioning program. Ideally, incorporating both back and front squats is optimal, but if forced to choose, the front squat emerges as the top choice for athletes aiming to enhance their strength, control, and overall athletic prowess.

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