All exercises
Back Squat
Back Squat develops total lower-body strength with a strong focus on hips and thighs under load. It's one of the classic barbell lifts, and small technique changes (stance, depth, bar position) can change the training effect a lot.
Instructions
Position the barbell across the upper back. Stand with feet about shoulder-width apart and brace the core. Initiate the squat by pushing the hips back and bending the knees. Lower to a comfortable depth while keeping the chest stable and spine neutral. Push through the feet to return to standing with control.
Avoid Common Mistakes
• collapsing the knees inward
• rounding or overextending the lower back
• lifting the heels off the ground
• using excessive load and losing technique
Variations
• with limited depth
• with pause at the bottom
• slow controlled lowering
• narrow or wide stance
• tempo-controlled repetitions
Type:
strength
Exercise mode:
concentric
Difficulty:
intermediate
Equipment:
barbell