Platesmith
Log it in Platesmith. The app shows last time's numbers on every set of Back Squat, times your rest and tells you when to add weight. Free, with no ads.
Coming soon toiPhone
Coming soon toAndroid
Muscles worked
| Main | Quadriceps, Gluteus maximus |
| Also | Hamstrings, Erector spinae |
Setup
Set the rack pins so you can unrack with a small step back into a stable stance.
How to do it well
- Set the bar on the upper back and brace
- Break at the hips and knees together
- Squat to depth and drive up
Common mistakes
- Knees caving inward
- Rounding the lower back at the bottom
Free programs with Back Squat
- First Strength (3 day)
- Full Body (3 day)
- Tiered Strength (4 workouts, 3 days a week)
- Upper / Lower (4 day)
- Push / Pull / Legs (3 day)
- Push / Pull / Legs (6 day)
Similar exercises
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.