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Back Squat
Body Position:
- From a rack, place barbell behind head so that barbell is centered and lying on top of spine while hands grip the bar to stabilize
- Bend knees to 90˚, lean butt back, and maintain knees inside the shoulders (Knees should point same direction as feet throughout movement)
- Keep back straight by keeping the head up, pushing chest out and shoulder blades up
- Now, keep the weight on the heels and push gradually vertical through the heels by extending knees and hips until legs are straight
- Return and repeat
Targeted Muscles
- Quadriceps
- Hamstring
- Glutes
- Calves
Stance & Grip
- Feet are shoulder-width apart, toes pointing outwards 10 - 20˚
- Handover grip, palms facing down; hands are outside shoulders
RECOMMENDED LINKS
Common Errors:
Weight is on the toes instead of the heels (flat footed)
The back remains convexly curved – no straight line
