Back Squat

Quads first, glutes and adductors second, with the whole trunk working to keep you upright under load.

1. 1

   Set the barbell so the load sits where you can brace against it, then take a stance about shoulder width with toes turned out slightly.

2. 2

   Big breath into the belly, brace like you are about to take a punch, and hold it for the whole rep.

3. 3

   Screw the feet into the floor so the arches stay up and the knees track over the middle toes.

1. 1

   Break at the hips and knees together and lower under control, about two seconds down.

2. 2

   Hit depth you can own with a neutral spine. HIP CREASE BELOW KNEE

3. 3

   Drive the floor away and keep the chest and hips rising at the same rate.

4. 4

   Stand all the way tall and reset the brace before the next rep.

• Hips shooting up first

  Fix: Chest and hips rise together. Drop the weight until they do.

• Knees caving in

  Fix: Push the knees out into the arches of the feet on the way up.

• Half reps that get called depth

  Fix: Film it from the side once. Depth is the hip crease, not a feeling.

Heavy pattern. Put it first in the session while you are fresh.

Goblet squat with any single heavy object, or a slow tempo bodyweight squat with a three second lowering phase.

• What muscles does the back squat work?
• How many sets and reps of back squat should I do?
• How do I do a back squat at home?
• Is the back squat good for beginners?

• 

  Belt Squat

  Machine · Squat pattern

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  Box Squat

  Barbell · Squat pattern

• 

  Cossack Squat

  Bodyweight · Squat pattern

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  Cyclist Squat

  Barbell · Squat pattern