Back Squat

The back squat is a barbell strength exercise where you lower your hips with the bar resting on your upper back, then stand back up. It primarily trains your quadriceps and glutes, with your adductors, lower back, and core working to keep you stable.

Set the bar at upper-chest height in a rack. Step under it so the bar sits across your upper traps and rear shoulders, not on your neck. Grip the bar just outside your shoulders, pull your shoulder blades back, and create a tight shelf for the bar. Step back one or two steps, set your feet about shoulder width or slightly wider, and point your toes slightly outward. Keep your chest up and brace your midsection before you start.

Initiate the movement by pushing your hips back and bending your knees at the same time. Descend under control until your hips drop below the top of your knees, or as low as you can while keeping your heels down and your lower back neutral. Pause briefly, then drive through your whole foot to stand up, extending your hips and knees together at the top.

Take a breath in and brace your core like someone is about to poke your stomach before you descend. Hold that pressure through the bottom and exhale as you finish the rep, or exhale through pursed lips during the ascent if that feels better. To make it easier, reduce the range of motion by squatting to a box or a higher target, or use a goblet squat to practice the pattern with less spinal load. To make it harder, slow down the lowering phase or add an extra pause at the bottom without relaxing your brace.

Fault: Your heels lift off the floor during the squat. Fix: Push your knees out slightly and sit back more, or try a slightly wider stance and keep your weight spread across your whole foot.

Fault: Your lower back rounds at the bottom. Fix: Stop an inch or two higher, brace harder before descending, and think about keeping your chest tall throughout the rep.

Fault: Your knees cave inward as you stand up. Fix: Drive your knees out in line with your toes on the way up, especially as the weight starts to feel heavy.

Fault: The bar rolls up onto your neck. Fix: Pull your shoulder blades together, rest the bar on your upper traps, and keep your elbows pointed down and slightly back.