Back Squat
The back squat is a fundamental strength exercise that targets the lower body, particularly the quadriceps, glutes, and hamstrings. It is essential for building overall leg strength and improving athletic performance.
Muscles Worked
Primary
- Quadriceps - The quadriceps are the primary movers, responsible for extending the knee during the squat.
Secondary
- Glutes - The glutes assist in hip extension and stabilization throughout the movement.
- Hamstrings - The hamstrings help control the descent and support knee stability.
How to Perform
- 1Set a barbell on a squat rack at chest height.
- 2Step under the bar and position it across your upper back, gripping it with both hands.
- 3Unrack the bar by standing up, taking a step back to clear the rack.
- 4Stand with your feet shoulder-width apart and toes slightly pointed out.
- 5Initiate the squat by bending your knees and pushing your hips back, lowering your body until your thighs are at least parallel to the ground.
- 6Keep your chest up and eyes forward throughout the movement.
- 7Drive through your heels to return to the starting position, fully extending your knees and hips.
- 8Repeat for the desired number of reps.
Form Cues
- ✓Keep your chest lifted and back straight.
- ✓Push your hips back as if sitting in a chair.
- ✓Knees should track over your toes, not cave inward.
- ✓Maintain weight in your heels throughout the squat.
- ✓Exhale as you push back up to standing.
Common Mistakes
Allowing knees to cave inward.
Focus on pushing your knees outward during the squat.
Leaning too far forward.
Keep your chest up and engage your core to maintain an upright position.
Not squatting low enough.
Aim for at least parallel thighs to ensure full muscle engagement.
Lifting heels off the ground.
Keep your weight distributed through your heels and midfoot.
Rounding the back.
Maintain a neutral spine by engaging your core and keeping your chest up.
Programming Tips
Sets & Reps
Aim for 3-5 sets of 5-8 reps for strength gains.
Rest Period
Allow 180 seconds of rest between sets for optimal recovery.
When to Use
Incorporate back squats into your lower body or leg day workouts.
Progression
Gradually increase the weight while maintaining proper form to avoid injury.
Variations
Front Squat
The barbell is held in front of the shoulders, shifting the load and emphasizing the quads.
Goblet Squat
A dumbbell or kettlebell is held at chest level, suitable for beginners.
Box Squat
Squatting down to a box or bench to ensure proper depth and form.
Pause Squat
Holding at the bottom position for a few seconds to increase strength and stability.
Split Squat
A single-leg squat variation that enhances balance and unilateral strength.
Alternatives
A machine-based exercise that targets similar muscles while providing a stable environment.
A versatile alternative that allows for increased range of motion and balance training.
This unilateral exercise focuses on balance and strength in each leg individually.
A dynamic movement that engages the posterior chain and improves explosive power.
A functional movement that targets the same muscle groups with an emphasis on balance and coordination.
FAQs
Is the back squat good for beginners?
While it's an effective exercise, beginners should start with bodyweight squats or lighter variations to master form.
What muscles does the back squat work?
The back squat primarily works the quadriceps, glutes, and hamstrings.
How do I know if I'm squatting deep enough?
Aim to have your thighs at least parallel to the ground for optimal muscle engagement.
Can I squat without a barbell?
Yes, bodyweight squats or goblet squats are excellent alternatives for building foundational strength.
How often should I include back squats in my routine?
Incorporate them 1-2 times a week, allowing adequate recovery time.
Related Exercises
Personalised training, handled for you.
SHFT builds your programme around your schedule, tracks every session, and adjusts your weights automatically. Answer a few questions and your plan is ready in 60 seconds.
- Auto-calculated progression - no guessing weights
- Adapts when life gets in the way
- AI coach that knows your training history
Train Back Squat with SHFT
Get personalised workouts with automatic progression and expert programming.