The Back Squat is one of the most fundamental exercises for developing lower body strength and muscle mass. It primarily targets the quadriceps, glutes and adductors while requiring significant trunk stability and movement control. The exercise involves positioning a barbell across the upper back and performing a controlled squat to a depth determined by individual mobility and training goals. Due to its ability to load large muscle groups with substantial resistance, the Back Squat remains a cornerstone exercise in strength training and athletic performance development.
Coaching Cues
Establish a stable stance that matches your structure and mobility. Brace the core before initiating the descent. Allow the hips and knees to flex together during the squat. Keep the knees tracking in line with the toes. Drive through the floor while maintaining a stable torso throughout the ascent.
Common Mistakes
Losing lumbar neutrality during the descent. Allowing the knees to collapse inward. Raising the hips too quickly during the ascent. Failing to maintain trunk tension at the bottom position. Using loads that compromise technique and squat depth.
Progressions
Pause Back Squat - Tempo Back Squat - Front Squat - High Bar Back Squat - Low Bar Back Squat
Regressions
Goblet Squat - Box Squat - Bodyweight Squat - Counterbalance Squat - TRX Assisted Squat