-
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-step Squats
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.
Barbell Split Squat, Get My Free Fitness App
Barbell Sumo Squat, Get My Free Fitness App
Barbell Back Squat, Get My Free Fitness App
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.
