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Back Squat
Advanced
LegsCore

Back Squat

The king of lower-body lifts: quads, glutes, and spinal stability under a loaded bar.

Key specs

EquipmentBarbell, Rack
DifficultyAdvanced
Sets5
Reps5-8
Duration30 min
Calories240 kcal
Rating4.9

Instructions

  1. 1

    Set the bar on your upper traps and unrack with a tight brace.

  2. 2

    Sit the hips down and back while keeping knees tracking over toes.

  3. 3

    Descend until thighs are at least parallel, chest tall.

  4. 4

    Drive through mid-foot to stand, locking hips at the top.