Back Squat

The back squat is a basic barbell strength exercise for the lower body with an emphasis on the quads, hamstrings, and glutes. The exercise also strengthens the entire core.

Step by step instructions

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Exercise Steps 1


Standing in a shoulder-width stance with feet slightly pointed out, rest a loaded barbell across the back of your shoulders holding it with an overhand grip.

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Exercise Steps 2


Descend into a squat position by pushing your hips back and bending at the knee. At the bottom of the squat, pause, and then drive your hips upward bringing you back to starting position.

Mistakes and Tips

  1. Make sure you keep a tight midsection.
  2. Do not let your heels come off of the ground during the squat.

Advanced Variations