[ SPEC SHEET / LEGS ]

Barbell Back Squat

Target: Legs

Primary Benefits

Primary compound lift for lower body hypertrophy and strength
Strengthens the entire posterior chain, including spinal erectors
Increases hip, knee, and ankle mobility under loaded compression

Common Failure Loops

ERROR 01Allowing the knees to cave inward (valgus collapse)
ERROR 02Initiating the movement with knees first instead of breaking at the hips
ERROR 03Lifting the heels off the floor, which shifts weight load onto the toes

Execution FAQs

How deep should I go on a back squat?

Ideally, squat down until the crease of your hip is slightly below the top of your knee (parallel depth), provided you can maintain a neutral spine.

What is the difference between high-bar and low-bar squats?

High-bar squats place the barbell on top of the traps, promoting an upright torso and quad emphasis. Low-bar squats rest the bar lower on the rear delts, allowing a forward lean and greater glute/hamstring leverage.

Anatomical Load distribution

Quadriceps Femoris (Legs)
Gluteus Maximus (Glutes)
Hamstrings
Core

Prescribed Variations

Front Squat
Safety Bar Squat
Goblet Squat

COACH ADVISORY

Always pull the slack out of the joints before initiating the concentric phase. Biomechanical alignment must precede load progression.