Back Squat

Back Squat

The back squat is the king of leg exercises, targeting quads, glutes and the entire lower chain.

Muscles Involved

• Quadriceps : knee extensors, primary movers
• Glutes : hip extensors
• Hamstrings : stabilize and assist
• Core : stabilizes trunk under load
• Erector spinae : maintain straight back

Step-by-Step Instructions

Step 1 — Position

Bar on traps, feet shoulder width, toes at 15-30°.

Step 2 — Descent

Push hips back, lower thighs to at least parallel.

Step 3 — Bottom

Knees tracking over toes, chest up, back straight.

Step 4 — Ascent

Push the floor with entire foot, rise keeping chest high.

Sets and Reps

5 sets of 5 (strength) or 4 sets of 8-12 (hypertrophy). Rest 2-3 minutes.

Common Mistakes

• Knees caving (valgus) : push them outward
• Heels rising : work on ankle mobility
• Rounded back : keep chest up and core tight

Safety Tips

Learn with a coach. Use a rack with safeties. Warm up progressively. If ankle mobility is limited, use weightlifting shoes or heel wedges.

Variations

• Front squat : quad emphasis
• Bulgarian split squat : unilateral
• Goblet squat : for beginners
• Low bar squat : more hips and glutes

Who Is This Exercise For?

All levels with progressive learning. The fundamental movement for leg strength and mass.