Back Squat vs Front Squat: Ratios and Why They Matter In order to comprehensively analyze the quality of a load, one needs to couple back squats with front squats. The rule of thumb is you can front squat 80-90% of your back squat weight. Additionally, this ratio represents muscle activation and mechanics of each squat variation.
Performance Ratios
For example, if you back squat 100 lb as an athlete then your front squat should be around 80-85 lbs. A 200 lb back squat corresponded to a front squat of ~160-170 lbs, however if the athlete had a max bsq and fsq that summed up around 70–100kg — A miniscule difference in comparison. Thus, these numbers are not the law but merely represent a standard power difference from one lift to the next12.
Factors Influencing Ratios
There are many variables that can influence these ratios:
Muscle Activation: The BB back squat targets the posterior chain (glutes / hamstrings), while the front squat emphasizes quad and upper back. This difference in the focus of movement on muscle bases affects how much weight can be lifted per exercise.
Mobility: Front squats require greater mobility in the hips (to reach depth), as well as through the shoulders and thoracic spine than back squatting. Due to the difficulty of maintaining an appropriate rack position, front squat weights maybe far less than their back squats for athletes with diminished mobility35.
Training Experience : Lifters who are well practiced in both variations can get closer ratios. Experienced lifters can expect to see up 75-85+% for their front squat over a back squat, but this is VERY generalized and if you’re primary training involves on side vs the other, these disparities between movement patterns might be even greater45.
Practical Application
Knowledge of these ratios allows athletes to create more practical, tailored goals in their training.Squat Ratios (ad) If an athlete’s front squat does not match up with their back squat, then something may be off and perhaps specific mobility or weakness work can help that particular area of their strength.
All in all, 255 lbs for a front squat is great but should be set against the goalnot only of lifting more weightbut also perhaps improving another lift on which this athlete may benefit more from. Pivoting towards the abilities of a client in order to tweak some expectations will lead more ample results from training.
