Barbell Back-step Squats

STRENGTH

How to Do

How to Do Barbell Back-step Squats

The barbell back step squats should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the barbell back step squats.

Beginning

Beginning Barbell Back Squat

1. Position bar inferior to the C7 cervical vertebrae.

2. Grip the bar with the hands as close to the shoulders as possible.

3. Activate the core with a drawing in and pelvic floor contraction.

4. Take a deep diaphragmatic breath to charge the chest and abdomen.

Movement

Barbell Back Squat Movement

1. Squat down to a depth that you can control with good posture and alignment in the feet and knees.

2. AT the lowest point in the squat, rotate the leg 90 degrees and step back.

3. Open up the hips to that side and make sure that BOTH knees are in line with their respective toes.

4. Rotate back to feet straight ahead and squat back up.

Benefits

Barbell Back Squat Benefits

It puts a lot of stress on the quads, hamstrings, and glutes, making it one of the best bang for your buck exercises ever devised. It also strengthens the knee and hip joints, ligaments, and tendons. The squat is a wonderful leg builder, but it can also help you perform better in other ways.

Exercise Aliases

Back Squat Progressions, How To Do a Back Squat with Barbell, Squat Back Step.

AS FEATURED IN

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