-
GET INSTANT & CUSTOMIZED WORKOUTS FOR YOU
Find the best workout for my lifestyle.
-
VIEW OUR EXTENSIVE EXERCISE DATABASE
Discover new exercises to try at the gym and at home.
- Muscular Strength Exercises
- Romanian Deadlift
- Cardio Workouts
- Leg Press Machine
- Jumping Jacks
- Sumo Deadlift
- Power Clean
- Sumo Squat
- Glute Bridge
- Bicycle Crunches
- Bent Over Barbell Row
- Inverted Row
- Close Grip Bench Press
- Dumbbell Squat
- Seated Cable Row
- Benefits of Exercise
- Muscle Anatomy
- Decline Bench Press
- Barbell Bench Press
FAQ
Pricing
Login
Free Calorie Meal Plans & Metabolic Science
Is Your Metabolism Slow or "Stuck"?
Take our 60-second audit to see if hormonal resistance is blocking your results.
Barbell Back Squat, Get My Free Fitness App
How to Do
How to Do Back Squats With Barbell
Each back squat should begin with 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 back squats.
Beginning
Beginning Back Squats With Barbell
Feet may be placed around shoulder width or slightly wider, with minimal external rotation.
Movement
Back Squat Movement
1. Place bar comfortably on the upper back. Don't be afraid to use a BAR PAD.
2. From the start position, draw your belly button inward toward your spine.
3. Maintaining tone in the deep abdominal musculature, descend slowly by bending at the knees and hips.
4. During the descent, maintain weight distribution between the mid-foot and heels. Do not allow the feet to cave inward or shift outward.
5. While maintaining tone in the lower abdomen and optimal kinetic chain alignment, drive through from the feet, extending the ankle, knee, and hip joints while your weight is evenly distributed between the heels and mid-foot. Do not allow body weight to shift toward the toes.
6. The knees should track over the second and third toes.
7. Perform downward reps slowly and concentrate on the eccentric descent and the isometric squat position alignment of your body.
8. Descend as far as you can control it. Partial squats should progress to full squats as neuromuscular efficiency improves.
Benefits
Back Squat Benefits
The wider the stance abduction, the more external rotation of the feet is required to maintain alignment at the knees.
Exercise Aliases
Barbell Squat, How To Do Back Squats, Strongman Squat, Squat Back with Barbell.
Barbell Split Squat, Get My Free Fitness App
Barbell Sumo Squat, Get My Free Fitness App
Barbell Back-step Squats
Barbell Front Squat Clean Position
Zercher Squat, Ed Zercher
Jefferson Squat
High Bar Squat
Low Bar Squat
Cossack Squat
Olympic Squat
Barbell Front Squat Crossed Arms
Research Corner
📚 Coaching Delivers 4.73 lbs MORE Weight Loss
Research proves that combining coaching with app-based programs results in significantly greater weight loss than apps alone.
"You Can't Outrun a Bad Diet"
90% of obesity is driven by diet, not lack of movement. Your body has a "Metabolic Thermostat." When you exercise more, it burns less energy elsewhere to keep you stable.
This Plan is Generic. You Need Specific.
This sample menu works for an "average" person. But you aren't average. Your hormonal profile, weight history, and activity level require exact macro targets to work.
Get your personalized plan + 1-on-1 coaching to adjust it as you progress.
GET MY CUSTOM PLAN (SAVE $400)When paired with a human coach.
