Back Squat.

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.

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.

Questions, answered.

What is the Back Squat?

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

What muscles does the Back Squat work?

The Back Squat primarily works your quadriceps and glutes. It also recruits your hamstrings, lower back and core as secondary movers.

What equipment do I need for the Back Squat?

You need a barbell to perform the Back Squat.

How many sets and reps should I do for the Back Squat?

A typical prescription for the Back Squat is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Back Squat good for beginners?

The Back Squat is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.