Maximize your strength training routine by cutting out these time wasters.Read article
Defense The regular (back) squat is the most natural way to squat and allows the use of more weight, which can lead to greater muscle growth.
Prosecution Because most people are unaccustomed to doing them, front squats may not allow for the use of as much weight as regular squats. Placing the bar on the front of the body changes the biomechanics, offering different benefits from the regular squat.
The back squat allows you to go the heaviest, involves more of the lower-body muscles and is an easier exercise to perfect.
Use the back squat as your major lower-body mass builder. However, if you need to prioritize quads, use the front squat as well. Your best bet is to start with back squats and then include a few sets of front squats. If knee problems prevent you from doing back squats, give front squats a try.