When you’re ready to use a?

When it comes to the weight room, runners have plenty of exercises to choose from, including the classic squat. But with so many variations, is one type of squat better than another for runners? More specifically, should runners do a front squat or a back squat?

Whether you’re quad-dominant and looking to build more glute strength, or you’re strength training to prevent knee injury, tackling one type of squat more often than the other may help you correct imbalances and get faster for your next race.

We sat down with experts to reveal which squat type is better for runners, how squatting supports run performance, and some common mistakes to avoid. Plus, we explain exactly how to do each squat so as you step up to the rack, you feel confident about your form.

According to Asher Kyger Henry, D.P.T., a running coach and certified strength and conditioning specialist, beginners should start without weight and incrementally increase the load as you get stronger.

When you’re ready to use a barbell, aim to find your three-rep maximum load. To find that, warm up with light weight first, then progressively increase the weight by 5 to 10 pounds at a time until you are able to successfully complete three repetitions, but not more.

Back Squat

1. Approach the squat rack and place the bar across traps, or the muscles on top of the shoulders, careful not to place the bar higher up to where it’s sitting on your neck. Place hands just outside of shoulders to grip the barbell. Step out from squat rack so you have room to perform the squat.
2. Stand with feet shoulder-width apart and toes turned slightly out, keeping weight evenly distributed through both feet.
3. Think about keeping the big toes on the ground, brace core and lower into a squat by sending hips down and back like you’re sitting in a chair. Go as low as you can without losing form, core tight and chest up.
4. Drive feet into the floor (think about pushing it away) and engage glutes to stand back up.

Front Squat

1. Approach the squat rack and place the bar across the front of shoulders, near the neck. Place hands under the barbell and shoulder-width apart. Point elbows up so they face forward. Keep arms parallel to the floor.
2. Stand with feet shoulder-width apart, toes turned slightly out, keeping weight evenly distributed through both feet.
3. Think about keeping the big toes on the ground, brace core, and lower into a squat by sending hips down and back like you’re sitting in a chair. Go as low as you can without losing form, core tight and chest up.
4. Drive feet into the floor (think about pushing it away) and engage glutes to stand back up.

Both squats recruit the same muscle groups, but the difference in bar placement and form changes the level of muscle recruitment, Kyger explains.

Back squats place more of an emphasis on recruiting muscles in the hips, glutes, and hamstrings, alongside some recruitment from the upper body, core, Journal of Human Kinetics Anh Bui, D.P.T., a marathoner and physical therapist at Run Resiliently in Oakland, California.

With a front squat, there’s more of an emphasis on the upright torso position, which will work the upper body, core, and quads, along with some recruitment from the glutes and hamstrings, Bui explains.

When it comes to a back squat, you’re typically able to lift a heavier weight than you would with front squats, because the bar’s position allows for more stability, two to three inches above your knees to increase the recruitment of the hamstrings, Bui explains. Runners should typically aim to use 80 to 85 percent of their back squat weight when performing front squats, says Kyger.

The squat type that serves you best might depend on the type of terrain you cover on your runs. Trail runners might focus more on front squats, as their race courses typically consist of more hills, which typically require more quad strength How to Run Fast When You Typically Run Long.

Road runners, on the other hand, might skew more toward back squats in order to strengthen the posterior chain, propel you forward, and achieve power, speed, and turnover—all of which come from powerful glutes and hamstrings, says Kyger.

1. Decrease Low Back Pain

It’s easy to be scared of squats when you struggle with How do you incorporate front squats and back squats into your training plan, Bui says, but weight-bearing loads help prevent and alleviate lower back pain, as long as you maintain a neutral spine and avoid rounding your back.

If you struggle with chronic How do you incorporate front squats and back squats into your training plan, you might gravitate toward the front squat first, as back squats put more stress on your back, explains Bui. The front squat challenges your upper and middle back muscles, and allows for more core engagement.

One thing that may surprise you about squats in general: They activate specific core muscles even more than traditional core exercises. A study ldquo;Because of the over-enthusiasm about Journal of Human Kinetics examined the effects of a six-rep-max back squat and a plank in a group of 12 resistance-trained men. They found that squatting resulted in more activation in the erector spine—the muscles around your spine that are key for creating core stability—compared to the plank. Squats also led to similar activation in the rectus abdominis (the six-pack ab muscles) and external obliques when compared to the plank.

2. Improve Bone Health

A 2015 study published in Bone examined the effects of 12 months of strength training (including squats) on 38 physically active men and found that strength training increased overall bone mineral density particularly in the lumbar spine and hips.

Additionally, a study Fastest Marathon Runners ldquo;Because of the over-enthusiasm about examined a group of 14 female collegiate distance runners during a 16-week period of resistance training, which included squats with a load of 60 to 85 percent of their one-rep maximum for five sets of five repetitions, twice a week. After the 16-week period, the researchers found a significant increase in the runners’ total-body bone mineral densities.

In fact, heavier squats in general—whether it’s a back squat or a front squat—improve bone density and help with injury prevention, according to Bui. For example, if you had a knee injury, you could benefit from strengthening the quads and the hamstrings through squatting, she. The stronger the quad muscles are, the more they can decompress the joint.

But keep in mind, you might have to modify the movement—using a lighter weight or opting for fewer reps—depending on the location of your knee pain.

3. Improve Running Economy

London Marathon Results running economy, according to research. A recent meta-analysis examined 31 studies totaling 195 moderately trained, 272 well trained, and 185 highly trained athletes and found that strength training (including barbell squats) with heavier weights (at least 80 percent of one-rep max) and lower reps is an effective training method for improving short-term force generation, which can help you run faster.

Kyger explains that squats play a role in enhancing your ability to absorb and use the force from each step of your run, and put more power into the next step forward. “The stronger we are, the longer we hold our mechanics, and the more efficient we are,” she says.

In short, both front squats and back squats should be in every runner’s How to Best Combine Strength Training and Running. But, you might benefit from honing in on one more than the other, depending on your running goals Published: Feb 05, 2025 1:00 PM EST.

Determining your weakness starts with some assessment, which is crucial to understanding where your baseline is, explains Kyger. To find that, film yourself performing squats or do them in front of a mirror, keeping an eye on your form and correcting any mistakes (see below for a list of common missteps!).

For example, if you notice your knees caving in, that might be a sign you need to work on glute strength The Secret Solution to Knee Pain While Running.

Most runners will gravitate toward the back squat, according to Bui. This is because the front squat demands more upper-body strength than the back squat in order to maintain a good torso position, and runners typically have more lower-body strength. “It doesn’t mean that you should avoid the front squat though,” says Bui.

1. Neglecting Ankle Mobility

which typically require more ankle mobility, you might notice your heels coming off the ground when you squat, which is going to affect your hips’ range of motion, explains Bui.

To improve, both Bui and Kyger suggest incorporating ankle-strengthening exercises into your workout routine, or trying elevating your heels during squat, which opens up your range of motion at the ankles, allowing you to squat a little deeper. Simply place heels on weight plates or mini dumbbells to do this.

2. Not Engaging Your Core

Particularly with the front squat, it’s important to keep your torso upright. Many people excessively hinge at the hips, instead of keeping the chest tall. With this mistake, you’ll likely be thrown off balance, especially as you stand back up, she explains.

3. Inward Knee Collapse

Some runners might find their knees buckling inward as they stand up from back and front squats, Kyger explains. During squats, focus on driving the knees over your pinky toes as you go through the motion.

Kyger offers a helpful tip for avoiding this: Put a light resistance band two to three inches above your knees to increase the recruitment of the hip abductors. “When the hip abductors are strong and firing properly, the knee is stable and the quad and hamstrings can work optimally to move the body through the squat,” Kyger says.

4. Not Keeping Elbows Up on Front Squat

“This should be how your body supports the bar primarily. A lot of people make the mistake of lifting with their hands, but your torso should be what supports the weight of the bar,” says Kyger.

To ensure the bar is in the right spot on your shoulders and that you keep your elbows up, Kyger suggests using the straight arm test: Place the barbell (without any weight) across your shoulders and straighten your arms forward so they’re parallel to the floor. The bar should be supported and not move or fall.

You can access more stability by holding the bar with your arms criss-crossed, palms facing down on the bar in front of your neck. Additionally, a mirror in front of you during your squats will help you keep an eye on your form, making sure you keep those elbows up.

5. Overdoing the Hip Motion at the Top

“Because of the over-enthusiasm about glute strength in the fitness world, people come up and recruit their glutes so much that they’re almost thrusting forward,” says Kyger. This can lead to hyperextension of the lower back, potentially putting strain on this area and risking injury.

The key to avoiding this is to stand up slowly without exaggerating the motion. This is where adding enough weight may help, so you can focus on slowing the movement down, and focusing on form rather than speed.

Bui recommends runners perform one of each squat per week. “The human body likes variety,” says Bui. For example, if you do strength training sessions on Tuesday and Thursday, incorporate back squats on Tuesday and front squats on Thursday, or vice versa.

If you know you’d like to integrate one type of squat into your strength training more than another, try focusing on one squat for three to four weeks at a time. For example, you would do front squats and single-leg variations for three to four weeks, take a recovery week, then do three weeks of focusing on back squats, says Kyger.

If you’re a marathoner or half marathoner, it’s best to back off of intense strength training as you get closer to race day, Kyger explains, especially during a taper. If you have poor bodyweight variations or cutting back your sets and reps. But you shouldn’t be afraid to incorporate strength into most of your race buildup. “Depending on what the [runner] is focused on, there are lots of ways to maintain strength progression without taking away from running,” says Kyger.

Kristine Kearns

Associate Health & Fitness Editor

Associate Health & Fitness Editor Runner’s World and Bicycling in July 2024. She previously coached high school girls cross country and currently competes in seasonal races, with more than six years of distance training and an affinity for weightlifting. You can find her wearing purple, baking cupcakes, and visiting her local farmers market.