Intermediate
Back Squat
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Back Squat specifically targets the posterior chain — or the back of your body — including the lower back, glutes, and hamstrings. The quads and core are also engaged. Back Squat allows you to add weight quicker, which promotes strength and power.
Exercise Instructions
-
Step 1
Standing shoulder-width apart with your legs slightly straightened, place a loaded barbell on your back, holding it with a grip over your hand. -
Step 2
Get down in a squat position, pushing your hips back and bending your knee. At the bottom of the knee bend, take a break, and then lift your hips, bringing you back to your starting position.
Muscle Groups
Back Squat targets Glutes, Hamstrings, Quads, Spinal Erectors as seen below.
Exercise Tips
- Be sure to keep a tight middle.
- Don't let your heels come off the floor during the squat.
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