The back squat, like the bench press, is often one of the main exercises within most strength programs. Many argue that the squat is the all around best exercise due to its ability to develop high levels of strength and muscular size, and when done for high reps can work the cardiovascular system quite nicely.
Primary Movers: Quads, Glute
Secondare Movers: Hamstrings, Calves, Low Back
Movement Type: Compound
- With bar on the rack, place it on your back in either a low bar (rear delts) or high bar (traps) position. While grabbing onto the bar.
- Brace your core, lift the bar out of the rack and take two steps back.
- Position feet about shoulder width apart with your toes slightly point out. This is your starting position
- Push knees out and bend at the knees and hips simultaneously to lower the weight, keeping a straight neutral back.
- Squat down so that the top of your thigh is parallel to the ground.
- Pushing with your entire foot, drive against the bar to return to the starting position.