How to Do Back Squat

Back Squat is a quads exercise using barbell, listed as intermediate in the A90 Training Club catalogue. It is a squat, bilateral movement.

Also known as Barbell Squat, Barbell Back Squat.

Primary muscle

Quads

Equipment

Barbell

Difficulty

Intermediate

Movement

Squat, bilateral

01 / Move with control

How to perform

How to do Back Squat

  1. 01Set the barbell on the upper traps and stand with feet slightly wider than shoulder width.
  2. 02Inhale deeply into the abdomen and begin the descent by sitting the hips back while pushing the knees outward.
  3. 03Lower the hips until they pass below the knee line while keeping the spine in a neutral position.
  4. 04Drive the floor away through the mid-foot to return to a standing position.
  5. 05Exhale forcefully as the barbell clears the sticking point halfway up.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Back Squat

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the heels lift off the floor at the bottom of the rep, place small weight plates under the heels to maintain foot contact.

Same coaching engine used inside the A90 app

05 / FAQ

Back Squat questions

What muscles does Back Squat work?

Back Squat is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Back Squat correctly?

Set the barbell on the upper traps and stand with feet slightly wider than shoulder width. Inhale deeply into the abdomen and begin the descent by sitting the hips back while pushing the knees outward. Lower the hips until they pass below the knee line while keeping the spine in a neutral position. Drive the floor away through the mid-foot to return to a standing position. Exhale forcefully as the barbell clears the sticking point halfway up.

What is the A90 coach tip for Back Squat?

If the heels lift off the floor at the bottom of the rep, place small weight plates under the heels to maintain foot contact.

Is Back Squat suitable for beginners?

Back Squat is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Back Squat?

Back Squat uses barbell.

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