Barbell SquatYou may squat in the weight room from time to time, or you may even be an advocate for the exercise by refusing to let a day go by without completing multiple squat reps. The question is, are you paying equal attention to your front and back thigh muscles in order to achieve a total body workout?

While the squat is one of the best glute, core and even backside exercises you can do, many people spend time with the front squat without doing the back squat, or vice versa. Here’s how to make sure you give each side equal attention and thus, get that celebrity worthy body you’re striving for!

Knowing the Difference Between the Two

Squatting is one of the best exercises you can do, and not just because it can result in toned legs and a killer core. Applying both front and back squat exercises to your weekly strength training and you’ll quickly see the difference for yourself in a toned tush, and strong stems! So, what exactly is the difference between the two types of squats? Simply put, front squats target your quadriceps (the muscles on the front part of your legs), hamstrings and glutes, while back squats put more pressure on your lower back and glutes.

Nailing the Front Squat

You’ll minimize your risk of injury if you pay close attention to your squat stance. Place the bar in front of you and resting on your shoulders. Make sure that your chest is up, your toes are out and your elbows are up but tucked in (as this will prevent a wrist injury). As you lower yourself down (just until your hips become parallel with your knee joints or just a bit lower) ensure that your knees are pointed slightly outwards. Raise yourself back up slowly and repeat.

Hammering Out the Back Squat

Whereas with the front squat the bar is in front of you, the back squat requires the bar to be in back of you and resting on your shoulders. Stand with your feet shoulder width apart, and by positioning your dominant foot slightly in front of the other. In order to prevent risk of injury, make sure that the bar you’re using is resting along the top of your shoulder blades and not on the top of your spine. Bend your knees slightly and slowly squat down until your knees are covering your view of your toes.

Do you want a sexy developed core in as little time as possible? Then up your front squats! Do you want to improve your backside? Then increase your weekly back squats and you’ll be surprised at how quickly your dream body can be achieved. Incorporate both front and back squats to your workout and you’ll have the ability to turn heads everywhere you go!