Back Squat

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Rack the bar across the upper back on the traps, not on the neck.
• Take a deep breath and brace the core hard before descending.
• Bend the hips and knees together, tracking the knees over the toes.
• Descend to at least parallel, then drive up evenly through the heels.

Common mistakes

• Letting the knees cave inward under load.
• Letting the torso pitch too far forward so the bar drifts ahead of the midfoot.
• Lifting the heels off the floor and shifting weight onto the toes.

Frequently asked questions

How deep should I squat?

Aim for at least parallel, where the hip crease drops below the top of the knee. Going deeper is fine as long as your back and pelvis stay neutral and you do not round the lower back at the bottom.

Should I use a lifting belt?

A belt can support intra-abdominal pressure on heavy sets, but it does not replace solid bracing. Learn to brace well without a belt first, then add it for your heaviest loads.

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