Front Squat vs Back Squat All squat variations have their place, but my go-to is the high bar back squat. Front squats build positional strength, which is essential for sports like weightlifting and CrossFit. But most lifters are limited by upper back strength, which makes them harder to load heavy and less effective for building maximum leg size and strength. Low bar squats let you move the most weight by using more hips and a forward lean. They are ideal for powerlifting, but they are not the