068 - Front vs. Back Squats in Trained Women: Strength, Size, and Strategy
For tactical female professionals, whether in fire service, law enforcement, or military, the squat isn't just a gym lift; it's a foundation for duty readiness. With two common variations, front squats and back squats, coaches and clinicians must ask: which delivers better gains in strength and hypertrophy?
This 2024 study offers a clear comparison in trained women, providing insights to help optimize programming without compromising performance or recovery.
What They Found:
In a randomized controlled trial, 24 recreationally resistance-trained females performed either back squats or front squats twice weekly for 12 weeks. Volume and intensity were matched between groups.
Key findings:
Both groups significantly increased 1RM strength and quadriceps thickness.
Back squats led to greater strength gains—particularly in the back squat 1RM (as expected), but also in deadlift and isometric mid-thigh pull.
Quadriceps hypertrophy was similar between groups, indicating both squat types are equally effective for muscle growth.
No adverse events were reported, and adherence was high.
What This Means:
Both squat variations are effective tools for strength and muscle development in trained women. However, back squats seem to better translate to generalized strength outcomes—likely due to the increased loading potential and greater posterior chain involvement. For female tactical athletes, the takeaway is not that one lift is better, but that the right lift should match the phase, load tolerance, and goals of the individual.
Tactical Implications:
Use Back Squats to Build Maximal Strength: When preparing for testing, lifting, or duty that requires total-body force production, back squats provide the biggest return.
Prescribe Front Squats for Joint-Friendly Hypertrophy: Front squats allow for quad development with less spinal load—ideal for deload phases or joint-sensitive individuals.
Rotate Both for Long-Term Progress: Incorporating variation prevents overload fatigue and builds complete structural capacity, cycle-based on operational demands.
Educate Operators on Training Variety: Many tactical programs still default to traditional lifts. This study supports using both options interchangeably based on recovery, mobility, and equipment access.
Questions To Consider:
Are you programming squat variations based on movement goals, or just tradition?
Could rotating front squats into your cycle extend career longevity for your female personnel?
How are you measuring progress: bar weight, muscular development, or movement quality?
Are your female athletes aware of the benefits of load variation for joint health and strength carryover?
What’s your strategy for blending mobility, strength, and recovery in lower body programming?
Enes, A., Oneda, G., Leonel, D.F., Lemos, L., Alves, F., Ferreira, L.H.B., Escalante, G., Schoenfeld, B.J. and Souza-Junior, T.P. (2024), The effects of squat variations on strength and quadriceps hypertrophy adaptations in recreationally trained females. Eur J Sport Sci, 24: 6-15. https://doi-org.stmary.idm.oclc.org/10.1002/ejsc.12042