Barbell Back Squat
Quick Information
Category
Strength
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, Powerlifting, Athletic Performance
Overview
The back squat is the reference lift for lower-body strength.
How to Perform
6. Drive the floor away and stand up, keeping the chest and hips rising at the same rate.
Coaching Cues
Common Mistakes
Progressions & Regressions
No items found.
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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