01/14/2026
Most people need to change up their movements.
Changing how you squat.
Back squats load the system differently than front squats.
Front squats demand more upright posture, core engagement, and upper-body mobility.
Back Squat
Emphasizes the glutes and posterior chain while still training the quads. This allows the more load but comes with more forward lean and higher spinal stress(which requires spinal stability with proper core control. Best for building maximal lower-body strength.
Front Squat
These emphasize the quads more so, the core, and the upper back due to a more upright torso. May have to start with lighter loads, but improves posture, transverse abdominal activation, and knee-dominant strength. Limited mainly by upper-body mobility rather than leg strength.
Bottom line:
Back squats build force. Front squats refine mechanics and redistribute stress.
So... you want to try the front squat.. but..
Can’t hold a clean grip yet?
That’s not a failure—that’s information.
Use straps.
Reduces wrist stress
Accommodates shoulder or lat tightness
Improves balance and positioning
Keeps the front squat in your program
The goal isn’t forcing positions.
The goal is to progress to those new positions you don’t currently own, over time, while still training.
So,
Change the squat.
Keep progressing.
