Front squats and back squats are both effective lower-body moves. Here's how the squats compare, plus benefits and form tips for each, according to trainers.

Front squats, goblet squats, safety bar squats, zombie/Frankenstein squats, and heels-elevated squats can all be smart alternatives to back squats. Related: Do It Right: How to Deadlift Properly ...

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 leg day is on the agenda, that usually means squats will be involved. How do you choose when it comes to front squats versus back squats?

SQUATS SHOULD MAKE you feel something, since they're among the most important—and potentially the most heavily-loaded— ...

Can you use a pad for front squats? Nope, I wouldn't recommend it here either. When you do front squats, you need the bar to sit on your shoulders, but in front of your neck. There isn't much room ...

Plus, holding a kettlebell—whether in front of you or to the sides—allows for “greater core engagement and stability” in comparison to bodyweight squats.

Henry Cavill said he prefers to do back squats instead of front squats. Both techniques can help build strength in the same areas, but with different limitations.

Find out how to do goblet squats correctly and effectively. Learn what muscles are strengthened and the benefits of this exercise.