Barbell Back Squat
Quick Information
Category
Powerlifting
Difficulty
Intermediate
Equipment
Barbell, Squat Rack
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Adductors, Hamstrings, Erector Spinae, Trunk
Movement pattern
Bilateral Squat
Training goal
Maximal Strength, Hypertrophy
Sport
General Athletic Development, Powerlifting
Overview
Purpose. The foundation lower-body strength lift: Load the bar on the upper back and squat through a full range to build maximal leg and trunk strength.
How it fits the system. An intermediate-level bilateral squat entry in the Powerlifting section, programmed to develop maximal strength, hypertrophy. Related work in the library: Pause Back Squat and Box Squat.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Adductors, Hamstrings, Erector Spinae, Trunk
Movement pattern
Bilateral Squat
Equipment
Barbell, Squat Rack
Difficulty
Intermediate
How to Perform
- Set the bar in the rack just below shoulder height and step under it so it sits on the upper traps or rear delts.
- Grip the bar evenly, pull the elbows down and squeeze the upper back tight.
- Stand the bar up, take one or two steps back and set the feet about shoulder width with the toes turned slightly out.
- Take a big breath, brace the trunk and begin by breaking at the hips and knees together.
- Descend under control until the hip crease is at or below the top of the knee.
- Drive the floor away and stand up, keeping the chest and hips rising at the same rate.
Coaching Cues
- Screw the feet into the floor to create tension at the hip.
- Keep the bar stacked over the middle of the foot throughout.
- Brace before you descend, not after.
- Push the knees out in line with the toes.
Common Mistakes
- Letting the hips shoot up first out of the bottom.
- Knees collapsing inwards on the way up.
- Cutting depth and never reaching parallel.
- Losing the brace and rounding the lower back at the bottom.
Progressions & Regressions
Progressions
Goblet squat, then front squat, then back squat; add load, then add pauses, then move to heavy singles.
Regressions
Box squat to a target height, goblet squat, or a bodyweight squat to a bench.
When to Use It
When to use
Early in a lower-body session when the athlete is fresh and technique is sharp.
When not to use
When hip or knee range of motion is limited enough that depth is bought with a rounded lower back.
Programming
3 to 5 sets of 3 to 6 repetitions at 75 to 87 percent for strength, or 3 to 4 sets of 8 to 12 for hypertrophy.
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