Back Squat

The king of lower body exercises — builds leg strength, muscle mass, and total body power

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⚡ Quick Reference

Aspect	Details
Pattern	Squat
Primary Muscles	Quads, Glutes
Secondary Muscles	Hamstrings, Core
Equipment	Barbell, Squat Rack
Difficulty	⭐⭐ Intermediate
Priority	🔴 Essential

Movement Summary

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🎯 Setup

Starting Position

1. Bar position: Place bar across upper back
   • High bar: Upper traps (Olympic style)
   • Low bar: Rear delts (Powerlifting style)
2. Grip: Hands slightly wider than shoulders, elbows pulled down
3. Unrack: Stand under bar, brace core, stand up to unrack
4. Walk out: 2-3 steps back, no more
5. Foot position: Shoulder-width or slightly wider, toes out 15-30°

Equipment Setup

Equipment	Setting	Notes
Bar height	Just below shoulder level	Should require slight squat to unrack
Safety pins	Just below bottom position	Catch bar if you fail
Collar clips	Always use	Prevent plates sliding

Setup Cue

"Big breath into belly, squeeze the bar, unrack like you mean it"

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🔄 Execution

The Movement

⬇️ Descending

What's happening: Controlled lowering under load

1. Break at hips and knees simultaneously
2. "Sit between your hips" — not behind them
3. Keep chest up and elbows down
4. Breathing: Big breath held throughout

Tempo: 2-3 seconds

Feel: Quads and glutes loading, stretch in hips

⏸️ Bottom Position

What's happening: Maximum depth, stretch reflex ready

1. Hip crease at or below knee level
2. Knees tracking over toes
3. Maintain tight core — don't relax
4. Brief pause or use stretch reflex

Common error here: "Butt wink" — lower back rounding. Stop just before this happens.

⬆️ Ascending

What's happening: Driving up with legs and hips

1. "Drive the floor away" — push through whole foot
2. Lead with chest — don't let hips rise first
3. Keep knees out — don't let them cave
4. Breathing: Hold or exhale through sticking point

Tempo: 1-2 seconds (controlled, powerful)

Feel: Quads burning, glutes firing hard

🔝 Lockout

What's happening: Full hip and knee extension

1. Stand fully upright — hips under shoulders
2. Squeeze glutes at top
3. Reset breath for next rep
4. Maintain core tension

Key Cues

Primary Cues

• "Spread the floor" — activates glutes, prevents knee cave
• "Chest up, elbows down" — maintains upright torso
• "Drive back into the bar" — prevents good-morning pattern

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-0	2s down, no pause, 1s up, no pause
Hypertrophy	3-1-2-0	3s down, 1s pause, 2s up, no pause
Power	2-0-X-0	2s down, no pause, explosive up

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Knee extension — straightening the legs	████████░░ 85%
Glutes	Hip extension — standing up from bottom	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Assist hip extension, stabilize knee	█████░░░░░ 50%
Core	Maintain torso rigidity under load	██████░░░░ 60%

Stabilizers

Muscle	Role
Erector Spinae	Keeps spine neutral, resists forward lean
Adductors	Stabilize thighs, prevent knees caving

Muscle Emphasis

To emphasize quads: High bar position, more upright torso, Olympic shoes To emphasize glutes: Low bar position, wider stance, more forward lean

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Heels rising	Weight shifts to toes	Lose balance, reduces force	Heel-elevated shoes or mobility work
Knees caving	Knees collapse inward	ACL/meniscus stress	"Spread the floor" cue, lighter weight
Good morning squat	Hips rise faster than shoulders	Lower back stress, less quad work	"Chest up" cue, strengthen quads
Cutting depth	Not reaching parallel	Less muscle activation, cheating	Drop weight, use box squat
Butt wink	Lower back rounds at bottom	Disc stress under load	Find YOUR depth, hip mobility work

Most Common Error

Knees caving inward — often due to weak glutes or going too heavy. Use a band above knees during warmup to cue "knees out."

Self-Check Checklist

• Heels stay flat throughout
• Knees track over toes (not caving in)
• Chest stays up, bar path is vertical
• Hip crease reaches at least parallel
• No lower back rounding at bottom

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🔀 Variations

By Emphasis

Strength Focus

Variation	Change	Why
Pause Squat	2-3s pause at bottom	Eliminates stretch reflex, builds starting strength
Pin Squat	Start from pins at bottom	Pure concentric strength
Heavy Singles	1 rep at 90%+	Neural adaptations, max strength

Hypertrophy Focus

Variation	Change	Why
Tempo Squat	4s lowering	More time under tension
1.5 Rep Squat	Full + half rep = 1 rep	Extra work at weakest point
High Rep Squat	15-20 reps	Metabolic stress, mental toughness

Power Focus

Variation	Change	Why
Speed Squat	50-60% for speed	Rate of force development
Band/Chain Squat	Accommodating resistance	Match strength curve
Box Squat	Pause on box, explode up	Hip power, consistent depth

High Bar vs Low Bar

Aspect	High Bar	Low Bar
Bar Position	Upper traps	Rear delts
Torso Angle	More upright	More forward lean
Primary Muscles	Quads emphasis	Glutes/hams emphasis
Best For	Bodybuilding, Olympic lifting	Powerlifting, max strength

Equipment Variations

Equipment	Exercise Name	Key Difference
Dumbbell	Goblet Squat	Beginner-friendly, front-loaded
Machine	Hack Squat	Fixed path, isolates legs
Specialty	Safety Squat Bar	Easier on shoulders
Bodyweight	Bodyweight Squat	Anywhere, high reps

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% 1RM)	RIR
Strength	4-6	1-5	3-5 min	85-100%	0-2
Power	3-5	1-5	2-4 min	70-85%	2-3
Hypertrophy	3-5	6-12	2-3 min	65-80%	1-3
Endurance	2-3	15-20+	60-90s	50-65%	2-4

Workout Placement

Program Type	Placement	Rationale
Strength-focused	First exercise	When freshest for heavy loads
Leg day	First exercise	Primary leg movement
Full-body	First or second	Biggest bang for buck
Push/Pull/Legs	Legs day, first	Foundation of leg training

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2-3x/week	3 sets
Intermediate	2x/week	4-5 sets
Advanced	1-2x/week	5-8 sets (higher intensity)

Progression Scheme

Progressive Overload

Add weight when you can complete all prescribed sets and reps with 1-2 reps in reserve. Lower body typically progresses 5-10 lbs at a time.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Goblet Squat	Learning the pattern, limited mobility
Leg Press	Back issues, need to build base strength
Box Squat	Consistency, learning proper depth

Progressions (Harder)

Exercise	When Ready	Link
Front Squat	Can back squat with upright torso
Pause Squat	Need to build bottom position strength
Overhead Squat	Excellent mobility, Olympic lifting

Alternatives (Same Goal, Different Movement)

Back-Friendly

Alternative	Avoids	Good For
Belt Squat	Spinal loading	Back issues, extra volume
Leg Press	Spinal loading	Building leg strength safely

Home/Minimal Equipment

Alternative	Equipment
Goblet Squat	Single dumbbell/kettlebell
Bulgarian Split Squat	Dumbbells, bench

Unilateral

Alternative	Benefit
Bulgarian Split Squat	Fix imbalances
Lunges	Functional, balance

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Compression under load	Use belt squat, reduce depth
Knee pain	Shear forces	Check form, try box squat
Hip impingement	Pinching at depth	Widen stance, limit depth
Pregnancy (late)	Balance, hormonal laxity	Use goblet squat instead

Stop Immediately If

• Sharp pain anywhere (not muscle burn)
• Dizziness or vision changes
• Loss of core tension/control
• Joint clicking with pain

Spotter Guidelines

When Needed	How to Spot
Working above 85% 1RM	Stand behind, hands near armpits
Training to failure	"On your last rep" communication
Learning the lift	Ready to assist at any point

Safe Failure

How to safely bail on a back squat:

1. With safety pins: Let the bar drop onto the pins (they should be set just below your bottom position)
2. Without safeties: Push the bar backward over your head while stepping forward (practice this empty first)
3. Never try to "save" a failed rep — dump the weight and protect yourself

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/Extension	100-120° flexion	🔴 High
Knee	Flexion/Extension	100-140° flexion	🔴 High
Ankle	Dorsiflexion	15-20°	🟡 Moderate
Spine	Neutral stability	Minimal movement	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Ankle	15° dorsiflexion	Wall ankle test	Heel-elevated shoes, ankle stretches
Hip	100° flexion	Deep bodyweight squat	Hip stretches, widen stance
Thoracic	Adequate extension	Overhead reach	Foam roll, extension work

Joint Health Note

If you have knee issues, ensure proper tracking (knees over toes, not caving). If hip impingement, try wider stance or limit depth just above where pinching occurs.

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❓ Common Questions

Should I squat to parallel or "ass to grass"?

Squat to the depth your mobility allows with good form. At minimum, hip crease should reach knee level (parallel). Going deeper is fine if you maintain a neutral spine — don't force depth at the cost of form.

High bar or low bar — which is better?

Neither is universally better. High bar is more quad-dominant and suits Olympic lifting/bodybuilding. Low bar allows more weight and suits powerlifting. Try both and use what feels better for your goals and body.

Do I need a belt?

Belts help at heavy loads (above 80% 1RM) by giving your core something to brace against. Learn to squat without one first. Add a belt when pursuing strength goals with heavier weights.

My knees go past my toes — is that bad?

No. Knees over or slightly past toes is often necessary for proper depth. The myth that knees shouldn't pass toes is outdated. Just ensure knees track in line with toes and don't cave inward.

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📚 Sources

Biomechanics & Muscle Activation:

• Schoenfeld, B.J. (2010). Squatting Kinematics and Kinetics — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• Rippetoe, M. (2011). Starting Strength — Tier C
• NSCA Essentials of Strength Training — Tier A

Technique:

• Catalyst Athletics — Tier C
• Squat University — Tier C

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For Mo

When to recommend this exercise:

• User wants to build overall leg strength
• User is intermediate and ready for barbell training
• User's goal is strength, muscle building, or fat loss (calorie burn)

Who should NOT do this exercise:

• Acute low back injury → Suggest Leg Press
• Severe mobility limitations → Suggest Goblet Squat
• No access to squat rack → Suggest Bulgarian Split Squat

Key coaching cues to emphasize:

1. "Big breath, brace hard"
2. "Spread the floor with your feet"
3. "Chest up, drive back into the bar"

Common issues to watch for in user feedback:

• "I feel it in my lower back" → Check forward lean, cue "chest up"
• "My knees hurt" → Check depth and tracking, may need regression
• "I can't hit depth" → Address ankle/hip mobility

Programming guidance:

• Pair with: Hip hinge (Romanian deadlift), upper body push
• Avoid same day as: Heavy deadlifts (both tax lower back)
• Typical frequency: 1-2x per week

Progression signals:

• Ready to progress when: Can complete 3x5 with good form, 1-2 RIR
• Regress if: Form breaking down, persistent joint pain

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Last updated: December 2024