intermediate · squat
Back Squat
The back squat trains the quads, glutes, and trunk through a controlled squat pattern. Use a rack, safety arms, and a load that lets you maintain balance and repeatable depth.
- Primary
- quadriceps, glutes
- Secondary
- hamstrings, core
- Equipment
- barbell, squat rack
- Mechanic
- compound
- Home gym
- Gym setup
Setup
- — Set the bar around upper-chest height and position the safety arms just below your planned depth.
- — Center the bar across the muscular shelf of your upper back and grip it evenly.
- — Stand tall, step back deliberately, and set your feet around shoulder width.
Execution
- — Brace your trunk and begin by bending the hips and knees together.
- — Keep the full foot connected to the floor as the knees track with the toes.
- — Reach a controlled depth, then drive the floor away to stand.
Breathing & coaching
- — Inhale and brace before descending.
- — Exhale after passing the hardest part of the ascent.
- — Keep the bar balanced over the middle of the foot.
- — Use the same walkout and stance on every set.
Safety & common mistakes
- — Use safety arms or an experienced spotter.
- — Stop if you feel sharp knee, hip, or back pain.
- — Rushing the walkout.
- — Losing foot pressure or allowing the knees to collapse inward.
Progressions
- — Pause back squat
- — Tempo back squat
Regressions
- — Goblet squat
- — Box squat