Back Squat

The barbell squat — the heaviest-loadable lower-body strength lift, building quads, glutes, and trunk strength together.

Setup

Bar on the upper traps (not the neck), hands just outside the shoulders, elbows down. Step back, feet shoulder-width, toes slightly out.

How to do it

1. Big breath and brace before each rep — like you are about to be poked in the stomach.
2. Sit down keeping the bar over the middle of your foot.
3. Knees track out over the toes; chest stays proud.
4. Descend to at least thighs-parallel if mobility allows, then drive up hard through the whole foot.

Common mistakes

• Rising hips-first so the lift turns into a good morning.
• Cutting depth as the weight gets heavy.
• Losing the brace and rounding at the bottom.

Scale it

Easier: Goblet squat, or squat to a box at a controlled depth.

Harder: Add load gradually, or add a controlled pause at the bottom.

Pairs well with