Back Squat
Beginner
Barbell squat with the bar resting on the upper traps, emphasizing quad, glute, and posterior chain development.
Muscle Groups
glutesquadserectorshamstrings
Equipment
barbellrack
Coaching Cues
- 1Brace your core and take a big breath before descending
- 2Sit back and down as if into a chair
- 3Drive your knees out and keep your chest up
Standards
- 1Hip crease passes below the top of the knee at the bottom
- 2Knees track over toes throughout the movement
- 3Full hip and knee extension at the top
Scaling Options
- •Air Squat
- •Goblet Squat