All exercises
Back squat
The foundation lower-body lift. Learn it well and it carries over to everything else.
- Starting point
- Muscles worked
- Quads, Glutes, Adductors, Core
- Equipment
- Barbell, rack
How to do it
- 1
Set the bar on your upper back, below the bony top of your spine, and grip it firmly.
- 2
Stand up to unrack it, take two steps back, and set your feet about shoulder width apart, toes slightly out.
- 3
Take a big breath into your stomach and brace.
- 4
Sit down between your heels, knees tracking over your toes, until your hips are at or below your knees.
- 5
Drive up through your whole foot, keeping your chest up, and breathe out at the top.
What to think about
- “Spread the floor with your feet”
- “Knees out”
- “Chest up out of the hole”
Common mistakes
- Knees caving in
- Heels lifting
- Hips shooting up first