HyperBody
Exercise library · Legs

Back Squat.

A fundamental compound exercise that builds lower body strength and targets the quadriceps, glutes, and hamstrings.

AdvancedBarbell
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Quadriceps · Glutes
Secondary
Hamstrings · Lower back · Core
The play-by-play

How to do it.

  1. Step 01

    Position a barbell across your upper back, just below your neck.

  2. Step 02

    Stand with feet shoulder-width apart, toes slightly pointed out.

  3. Step 03

    Initiate the movement by pushing hips back and bending knees.

  4. Step 04

    Descend until your thighs are parallel to the floor or deeper.

  5. Step 05

    Keep your chest up and back straight throughout the movement.

  6. Step 06

    Drive through your heels to return to the standing position.

What separates good from great

Pro cues.

  • Maintain a strong, braced core to protect your spine.

  • Ensure knees track in line with your toes, not caving in.

  • Control the descent and explode upwards.