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Front squat to back squat calculator

A front squat is about 82% of a full-depth back squat, in two studies that tested both lifts in the same lifters, and about 74% of a back squat to parallel. Enter a front squat set and the reps you had left, and the calculator gives your back squat max, its likely range, and back squat loads for your next session.

Unit
Reps in reserve

How many more you could have done. 0 means none.

Example result

Estimated back squat 1RM

~116.5kg

Likely range

116–130kg

Sets of 8, 2 in reserve

90kg

80 kg × 5 with 2 in reserve points to a 96 kg front squat max.

back squat working loads, rounded to 2.5 kg
RepsRIRLoad
5297.5 kg
8290 kg
10285 kg
12282.5 kg
Build a back squat session

Front squat to back squat examples

Four lifters who front squat and need a back squat number. The top of each range is a back squat to parallel.

  • Example 1

    A weightlifter's heavy triple

    A weightlifter who front squatted 225 lb for 3 with 1 left and wants back squat percentages for a strength block.

    front squat weight
    225 lb
    Reps completed
    3
    Reps in reserve
    1
    • Estimated back squat 1RM~301 lb
    • Likely range300–335 lb
    • Sets of 8, 2 in reserve230 lb

    Weightlifters squat deep, so the bottom of the range is the one that applies. Program the back squat from the headline and confirm it with a heavy set of 3 in the first week.

    Build a back squat session Open with these numbers

  • Example 2

    Front squats only, so far

    A woman who learned the front squat first: 50 kg for 5 with 2 left, and a program that starts with back squats.

    front squat weight
    50 kg
    Reps completed
    5
    Reps in reserve
    2
    • Estimated back squat 1RM~73 kg
    • Likely range72.5–81 kg
    • Sets of 8, 2 in reserve55 kg

    Her back squat sets of 8 start a little above her front squat set of 5. Start there, squat to the same depth, and add 2.5 kg when every set ends with 2 reps left.

    Build a back squat session Open with these numbers

  • Example 3

    A powerlifter's parallel squat

    A powerlifter who uses front squats as an accessory, 140 kg for a hard single, and competes in the back squat to parallel.

    front squat weight
    140 kg
    Reps completed
    1
    Reps in reserve
    0
    • Estimated back squat 1RM~170 kg
    • Likely range169.5–189.5 kg
    • Sets of 8, 2 in reserve130 kg

    To parallel, the bodybuilders in the study back squatted about 11% more than to full depth, so this lifter's number sits near the top of the range. Use the top end for meet planning and the headline for training loads.

    Build a back squat session Open with these numbers

  • Example 4

    A home gym with no spotter

    A lifter training alone with safety arms, 135 lb for 8 with 2 left on the front squat.

    front squat weight
    135 lb
    Reps completed
    8
    Reps in reserve
    2
    • Estimated back squat 1RM~213 lb
    • Likely range212–237 lb
    • Sets of 8, 2 in reserve165 lb

    Training alone, set the safety arms just below your bottom position before the first back squat set, and start at the sets of 8. Add weight only when every set ends with 2 reps left.

    Build a back squat session Open with these numbers

Front squat to back squat ratio

In two studies that tested both lifts in the same people, the front squat came to 83% and 82% of a full-depth back squat. Against a back squat only to parallel, the bodybuilders' front squat was 74%. Depth is the biggest thing that moves the ratio, so compare your lifts at the same depth.

Going the other way, a full-depth back squat is about 1.2 times a front squat.

Front squat and back squat 1RM measured in the same lifters
LiftersNumberFront squatBack squatBack squat depthFront ÷ back
Trained men and women (2020)11102.4 kg123.9 kgFull depth83%
Competitive bodybuilders (2021)10 men176 kg215 kgFull depth82%
Competitive bodybuilders (2021)10 men176 kg238 kgParallel74%

Front squat calculator: from your back squat

To find a starting front squat from your back squat max, use the table. The range runs from a parallel back squat (low) to a full-depth one (high), and the last column is the front squat to use for sets of 8 with 2 reps left, rounded to 2.5 kg or 5 lb.

Back squat max to front squat
Back squat 1RMFront squat maxLikely rangeSets of 8, 2 in reserve
60 kg49.5 kg44.5–49.5 kg37.5 kg
100 kg82.5 kg74–82.5 kg62.5 kg
140 kg115 kg103.5–115.5 kg87.5 kg
180 kg148 kg133–148.5 kg115 kg
135 lb111 lb100–112 lb85 lb
225 lb185 lb166–186 lb140 lb
315 lb259 lb233–260 lb200 lb
405 lb333 lb299–335 lb255 lb

Front squat and back squat technique

The lift you enter

Front Squat

Quads, Glutes, Adductors

Front squats usually end when the elbows drop and the bar rolls forward, not when the legs give out. Count only reps where the elbows stayed up and the depth held.

How to do it

  1. Set the rack hooks at about collarbone height, step under the bar and let it sit in the groove between your shoulders and your throat.
  2. Take a clean grip with your fingertips under the bar just outside your shoulders, or cross your arms and hold it with your palms on top, then lift your elbows until your upper arms point forward.
  3. Stand the bar up, take two short steps back and set your feet about shoulder width with your toes turned out a little.
  4. Take a big breath, brace, and sit straight down between your heels, letting your knees travel forward over your toes as far as they need to.
  5. Go as deep as you can with your heels down and elbows up, then drive your elbows up and push the floor away to stand.

Cues

  • Elbows up the whole rep
  • Sit straight down between your heels
  • Bar stays on your shoulders, not in your hands

Common mistakes

  • Elbows dropping at the bottom, which rolls the bar forward off your shoulders: lighten the load and lead every rep out of the hole by lifting your elbows.
  • Cutting depth as the weight goes up: film a set from the side and only count reps where your hip crease drops to your knee or below.

Full front squat guide

The lift you get

Barbell Back Squat

Quads, Glutes, Adductors

The headline assumes a back squat as deep as your front squat. Squat to parallel and you will lift more; cut it higher and the number stops meaning anything.

How to do it

  1. Set the bar in the rack at about armpit height, step under it and rest it on the meaty part of your upper back, hands just outside your shoulders.
  2. Squeeze your shoulder blades together, stand up to lift the bar off the hooks and take two or three short steps back.
  3. Set your feet about shoulder width, toes turned slightly out, then breathe deep into your belly and tighten your trunk as if bracing for a punch.
  4. Bend at the hips and knees at the same time and sit straight down between your heels, knees moving forward and out in line with your toes.
  5. Go down until the crease of your hip passes below the top of your knee, keeping your whole foot on the floor.
  6. Drive up through your midfoot, keep your chest and hips rising at the same speed, and breathe out only once you are standing tall.

Cues

  • Big breath and brace before every rep
  • Knees out over your toes
  • Chest and hips rise together

Common mistakes

  • Squats getting shallower as the bar gets heavier: film from the side, count only reps where your hip crease sinks below your knee, and strip weight until they all do.
  • Hips shooting up first out of the bottom: the bar ends up over your toes and the set turns into a good morning, so drop the load and push your upper back into the bar as you stand.

Full squat guide

Make it fit you

  • Match the depth

    If you front squat deep and back squat to parallel, read the top of the range. If both are deep, use the headline.

  • Use a set of 3 to 8

    Past 10 reps to failure the front squat max is a guess, and the conversion multiplies it. A heavier, shorter set gives a cleaner number to convert.

  • Program both lifts

    Run back squats from this page's loads and front squats from your own max. The squat chart turns the back squat max into percentages.

  • Small jumps on the front squat

    Your front squat is the lighter lift, so a 2.5 kg or 5 lb jump is a bigger share of it. Add a rep per set first, then the weight.

  • Check it after two weeks

    Once you have back squatted for a few sessions, enter a hard set in the one-rep max calculator and use that instead.

Questions

What percentage of back squat is front squat?

About 82% of a full-depth back squat in the two studies above, and about 74% of a back squat to parallel.

How much should I be able to front squat?

About 80% of your back squat at the same depth. The table above gives a front squat max and a working load for common back squat maxes.

Why is my front squat so much weaker than my back squat?

The bar sits on the front of your shoulders, so your torso stays upright and your quads do more of the work. The back squat lets more muscle share the load.

Is a front squat at 90% of my back squat normal?

It is above both studies' averages, 82 to 83% at full depth. Before reading anything into it, check that both lifts go to the same depth.

Can I use my front squat to program back squats?

Yes, as a start. Enter a front squat set above, train from the back squat working loads, and replace the estimate with a real back squat set after a few sessions.

Sources

Keep both squats current

Log load, reps and RIR on every front and back squat set and RIRLift keeps a separate estimated max for each, then picks the loads for your next session.

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