are squats the best leg exercise

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Replies

  • GoldspursX3
    GoldspursX3 Posts: 516 Member
    What's the confusion, what a front squat is, or why they may be better?

    Why would they be better?

    A few reasons:

    Less shear force on the spine, as you cannot get away with leaning forward like in a back squat. Beginners especially sometimes turn back squats into good mornings.

    Good for the core, in keeping the posture, and good for the thoracic spine, as you need to keep it in extension to avoid dumping the bar.

    Also due to the forward bar position, meaning a more forward centre of gravity, most people can go lower without forward lean.

    Solid points but I don't think it makes it superior to back squats. I can name just as many advantages to the back squats. I personally like to incorporate both into my routines.
  • HelloDan
    HelloDan Posts: 712 Member

    Less shear force on the spine, as you cannot get away with leaning forward like in a back squat. Beginners especially sometimes turn back squats into good mornings.

    Learn to squat properly, problem solved
    Good for the core, in keeping the posture, and good for the thoracic spine, as you need to keep it in extension to avoid dumping the bar.

    Back squats are also good for the core
    Also due to the forward bar position, meaning a more forward centre of gravity, most people can go lower without forward lean.

    Going "lower" doesn't make it better. Also, upper body strength is going to limit the amount of weight you can use compared to back squats.

    It's more than learning to squat properly, as it depends on mobility as well. Most people are too stiff to back squat properly initially.

    Yes, back squats are good for the core, also. but and especially low bar, you don't have the same necessity for thoracic extension, and often see kyphotic posture in squatters.

    Going lower is better, because you then get the glutes into play, without being folded in half. The upper part of the squat is far more quad dominant.

    Just to re-cover the old ground, I did qualify all this with for a beginner in my very first post. I actually think most experienced lifters should be doing both front and back squats, and possibly overheads if they don't snatch.
  • HelloDan
    HelloDan Posts: 712 Member
    What's the confusion, what a front squat is, or why they may be better?

    Why would they be better?

    A few reasons:

    Less shear force on the spine, as you cannot get away with leaning forward like in a back squat. Beginners especially sometimes turn back squats into good mornings.

    Good for the core, in keeping the posture, and good for the thoracic spine, as you need to keep it in extension to avoid dumping the bar.

    Also due to the forward bar position, meaning a more forward centre of gravity, most people can go lower without forward lean.

    Solid points but I don't think it makes it superior to back squats. I can name just as many advantages to the back squats. I personally like to incorporate both into my routines.

    I did say for a beginner.

    I agree, I would prefer doing both, and possibly overheads also.
  • GoldspursX3
    GoldspursX3 Posts: 516 Member
    What's the confusion, what a front squat is, or why they may be better?

    Why would they be better?

    A few reasons:

    Less shear force on the spine, as you cannot get away with leaning forward like in a back squat. Beginners especially sometimes turn back squats into good mornings.

    Good for the core, in keeping the posture, and good for the thoracic spine, as you need to keep it in extension to avoid dumping the bar.

    Also due to the forward bar position, meaning a more forward centre of gravity, most people can go lower without forward lean.

    Solid points but I don't think it makes it superior to back squats. I can name just as many advantages to the back squats. I personally like to incorporate both into my routines.

    I did say for a beginner.

    I agree, I would prefer doing both, and possibly overheads also.

    I'm not trying to be argumentative but I learned squats doing back squats with low weights.
  • HelloDan
    HelloDan Posts: 712 Member

    I'm not trying to be argumentative but I learned squats doing back squats with low weights.

    I learned to squat without a coach, or a bar, when I was about 18 months old, but I digress... :laugh:

    I'm not saying its impossible to learn to squat without front squatting, just that I think front squats are great for beginners.
    I don't think everyone should exclusively front squat, and there is nothing inherently wrong with learning to back squat first.
  • T1mH
    T1mH Posts: 568 Member
    Nothing wrong with starting with an empty bar. Starting strength and stronglifts have you practice without a bar and then start with an empty bar. That's the best way to start. Get your form down and slowly increase the weight keeping your form. Squats are a excellent compound exercise that work many muscles when done correctly.
  • spramn
    spramn Posts: 67 Member

    I'm not trying to be argumentative but I learned squats doing back squats with low weights.

    I learned to squat without a coach, or a bar, when I was about 18 months old, but I digress... :laugh:

    I'm not saying its impossible to learn to squat without front squatting, just that I think front squats are great for beginners.
    I don't think everyone should exclusively front squat, and there is nothing inherently wrong with learning to back squat first.

    Sorry i did use loose terminology in my first reply to this thread about front squats being better than back squats. I wanted to try keep my reply brief, and i was replying with the knowledge the OP was new to squatting.

    The reason i personally believe Front Squats are more beneficial for a New to Intermediate squatters is the corrective nature of the front squat as Dan mentioned. Front squats will expose your weak areas and as a result increase your form in back squats. Obviously if you have perfect form it would come down to preference and again as Dan said mixing up is a great idea.

    From a new person to squatting however, i think once basic strength and progress has been achieved with the back squat, front squats should be utilized.

    Few core differences:

    Front squats have more emphasis on thoracic extension (keeping your chest pointed up and blades back)

    Exposes weakness in Hips, (flexors). When back squatting more loading on directly on spine, due to the nature of back squatting this directly reduces the flexibility in hip flexors and lower back muscles over time. Reason this is worth consideration in my opinion is that reducing the pushing out your chest in the thoracic extension explained above is something that i feel should be avoided, this will result in less movement in your lumbar spine and i believe reduce efficiency in other compound movements. This was something that was recommended to me when i first had discussions of front squats, and i understand the logic. Basically avoiding becoming hunched...

    Due to the differences in the exercises also you will need to bring more extension in knees and ankles. The moments also forces more recruitment of core (abs). I never get any ab soreness on back squats, but defiantly do in front squats.

    All this has the basic principle and goal to have the front of your body equal to the rear of your body. Its a core principle that was instilled into me by the people that have helped me get into training. Being 6"6 it was something i was warned about early on as it could screw up my posture.

    Obviously to someone new to working out, none of these issues are going to be prevalent yet. However due to the nature of front squats they are generally considered in my social group at least harder, as they basically highlight very common weaknesses in most people. However obviously, we are all different, and you may have none of these weaknesses.

    Sorry for long post, its my opinion on this, and have not had chance to write about it until now, so as good to try think about it logically and break it down.
  • dave4d
    dave4d Posts: 1,155 Member
    http://www.t-nation.com/free_online_article/sports_body_training_performance/five_habits_of_defective_squatters

    Here is a good article to help with squatting.
  • prairiewalker
    prairiewalker Posts: 184 Member
    While the debate goes on regarding SQUATS, the original question was asking what is the best exercise for legs? Squats or something else?

    And like always, it depends..are you trying to tone? bulk? strengthen? and where? quads, hamstrings, calves?

    I didn't see anybody mention cycling, ice skating, walking lunges or duck walks..all powerful exercises for the legs in addition to the famous SQUAT.

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