A back squat is a lower body exercise that is usually performed using a Barbell. It is a compound movement that mainly works the quadriceps, as well as the other main lower body muscle groups such as the hamstrings and glutes.

Back squats are one of three Powerlifting movements (along with deadlifts and bench press). However, regardless of whether you’re a Powerlifter or not, they are a great tool to build overall lower body strength as well as mobility in the ankles and hips.

Back Squat Step-by-Step Guide

• Start by setting up the barbell at armpit height in the squat rack and loading the barbell with the appropriate weight. Make sure you secure the bumper plates with Barbell Collars.

• Next, set up under the bar and rest the bar in either a hhigh position at the bottom of your neck, or a low position. The middle knurling should be in line with the centre of your body.

• Hold onto the bar with both hands either side of your body as close to your shoulders as possible. Slowly lift the bar from the j-cups and take a few small steps backwards.

• Stand with your feet hips width or wider apart and toes slightly pointing out. Brace your core and squat down until your thighs are at least parallel with the floor.

• During the movement, your ankles, knees and hips should bend simultaneously, whilst keeping your chest up and spine neutral.

• Pause at the bottom of the movement, then drive through your heels and extend at the ankles, knees and hips until you’re standing.

• To return the barbell back to the rack, slowly walk forwards and place the barbell back into the bar rests. Once you know it’s secure, step under the bar and out of the rack. 

Safety tip: If you’re squatting with a heavy load and you fail the lift, first make sure to shout and check that no one is around you. Next, allow the bar to fall behind you, whilst stepping forwards out of the way. This reduces the chances of you or anyone else getting injured. If squatting alone in a power rack, you can use the full length spotters to ensure a safe lift. 

If you’re ready to give back squats a go, start with an unloaded barbell and focus on your technique and range of motion before loading the bar and building strength.

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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength