Performing a back squat is a fundamental strength exercise that builds lower body and core strength. Mastering the proper technique is crucial for effectiveness and injury prevention.
Understanding the Back Squat
The back squat involves placing a barbell across your upper back and shoulders, then squatting down by bending your hips and knees, and finally standing back up. It's a compound movement, meaning it works multiple muscle groups simultaneously, including the quadriceps, hamstrings, glutes, and core.
Step-by-Step Guide to Performing a Back Squat
Achieving proper back squat form involves several key steps, from setting up to completing the movement.
1. Bar Placement & Grip
- Bar Height: Set the barbell in a squat rack at a height that allows you to unrack it by slightly extending your legs, typically around mid-chest to shoulder height.
- Bar Position:
- High Bar: The bar rests on the upper traps, just below the neck. This position often allows for a more upright torso.
- Low Bar: The bar rests lower on the rear deltoids, creating a slight shelf. This position can engage the posterior chain more and often allows for more weight.
- Grip: Grip the bar slightly wider than shoulder-width, with your hands evenly spaced. Pull the bar into your back to create tension and stability.
2. The Walkout & Stance
- Unracking: Step under the bar, placing it securely on your chosen position (high or low bar). Take a deep breath, brace your core, and stand up to unrack the bar.
- Walkout: Take 1-2 steps back from the rack to establish your squatting position. Ensure you have enough space to perform the movement safely.
- Foot Position: As demonstrated in expert instruction, set your heels just about shoulder width apart, with your toes over so slightly off center, meaning pointing slightly outwards. This outward toe angle can help activate the glutes and allow for proper knee tracking.
3. Bracing & Initiation
- Bracing: Before descending, take a deep breath into your belly (not just your chest) and brace your core as if preparing for a punch. This creates intra-abdominal pressure, stabilizing your spine.
- Initiation: Begin the movement by simultaneously sending your hips back and bending your knees. Think about "sitting back" rather than just "sitting down."
4. The Descent (Squatting Down)
- Knee Tracking: As you descend, ensure your knees track in line with your toes. Avoid letting them cave inwards (valgus collapse).
- Torso Angle: Maintain a relatively neutral spine. Your torso angle will depend on your bar position (more upright for high bar, more forward for low bar). Keep your chest up.
- Depth: Descend until your hip crease is below the top of your knee (parallel or slightly below parallel). This ensures full range of motion and maximal muscle activation. The exact depth may vary based on individual mobility.
5. The Ascent (Standing Up)
- Drive Up: Drive upwards by pushing through your mid-foot and heels. Think about pushing the floor away from you.
- Simultaneous Movement: Extend your hips and knees simultaneously. Avoid shooting your hips up first (good morning squat) or just straightening your knees.
- Maintain Brace: Keep your core braced throughout the ascent.
- Finish Strong: Stand tall at the top, fully extending your hips and knees, but do not hyperextend your lower back.
Key Performance Cues
| Aspect | Cue | Why It Matters |
|---|---|---|
| Foot Stance | Heels shoulder-width, toes slightly out | Optimal base for balance, glute activation, and knee tracking |
| Bracing | "Big breath into your belly," "brace for a punch" | Spinal stability, transfer of force |
| Descent | "Hips back, knees out," "sit between your heels" | Engages posterior chain, prevents knee cave, achieves depth |
| Torso | "Chest up," "proud chest" | Maintains neutral spine, prevents rounding |
| Ascent | "Push the floor away," "stand tall" | Drives power from legs and glutes, completes the movement efficiently |
Common Mistakes to Avoid
- Knees Caving In (Valgus Collapse): Often due to weak glutes or poor mobility. Focus on driving knees out.
- Rounding the Back: Leads to spinal injury. Emphasize bracing and maintaining a neutral spine.
- Too Shallow (Half Squat): Limits muscle activation. Work on mobility to achieve proper depth.
- Bouncing out of the Bottom: Reduces control and can be hard on joints. Maintain tension throughout.
- Good Morning Squat: Hips rise faster than the chest on the ascent, placing excessive strain on the lower back. Focus on simultaneous hip and knee extension.
Safety and Progression
Always start with light weights to master the form. Consider filming yourself or getting feedback from a qualified coach to ensure proper technique. Progress gradually by adding weight or reps as your strength improves.
