Back Squat

A fundamental strength exercise where a barbell is held across the shoulders and the body is lowered by bending at the knees and hips, then driven back up.

Instructions

1. Place a barbell in a squat rack just below shoulder height.
2. Dip under the bar and position it across the top of your shoulders and rear deltoids.
3. Grip the bar with hands wider than shoulder-width apart.
4. Lift your chest and squeeze your shoulder blades together to maintain a straight back.
5. Stand up to clear the rack and step backward to establish your stance.
6. Position your feet shoulder-width apart with toes slightly turned outward.
7. Bend at the knees and hips simultaneously to lower your body, keeping your chest up.
8. Lower until your hips drop below knee level or as far as mobility allows.
9. Press through your heels to drive your hips and torso upward to standing position.

Tips

• Maintain an upright torso and neutral spine throughout the entire movement.
• Keep your weight distributed through your midfoot and heels, never on your toes.
• Descend and ascend under control—avoid bouncing at the bottom or locking knees at top.
• Your knees should track over your toes and not cave inward during the descent.
• This is a foundational lift; master technique before progressively adding weight.
• Perform 3-5 sets of 3-8 reps for strength development, or 3-4 sets of 8-12 reps for hypertrophy.