Quads Intermediate

Back Squat

  • Quads
  • Glutes
  • Adductors
  • Core
  • Spinal Erectors

Barbell

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Set the bar on the muscular shelf of your upper back inside a rack with safeties.

  2. Step back into a comfortable stance and brace your torso.

  3. Bend your knees and hips together, keeping pressure across each whole foot.

  4. Stand by pushing through the floor, allowing knees and hips to straighten together.

Key cues

  • Let knees follow the direction of your toes.
  • Keep the bar balanced over your feet.
  • Choose a depth you can control.

Common mistakes

  • Lifting the heels as you descend.
  • Letting the hips shoot up ahead of the chest.
  • Losing the brace at the bottom.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.