A young man in a gym far away has been overheard lamenting about his inability to grow his leg muscles. Despite trying various exercises such as leg extensions, leg curls, and leg presses, he has failed to achieve his desired results. His frustration is palpable, as he attempts to cheat his way to bigger legs.

The big man with legs like trees offers advice

In the corner of the gym, where the big guys train, a massive man with legs like trees overhears the young man’s complaints. Laughing at the young man’s attempts to cheat his way to bigger legs, the big man offers his advice. As he wraps his knees and snatches another plate from the stack, he chalks his hands and monstrous back and tells the young man that he hasn’t been doing squats.

The importance of squats in building lower body strength

Squats are a challenging exercise that requires the use of multiple muscle groups, including the legs, glutes, and core. They are often considered one of the best exercises for building lower body strength and muscle mass. The big man’s advice to the young man highlights the importance of squats in achieving one’s fitness goals. The message of the story is clear: there are no shortcuts to building muscle and achieving one’s desired results. Dedication, hard work, and consistency are necessary to see progress.

The Enduring Popularity of the Back Squat

Despite its seemingly simplistic nature, the poem about the back squat has been embraced by weightlifters for decades. Originally published in Iron Man magazine in the early 1980s, this poem emphasizes the importance of this exercise in building muscle size and strength. While some may dismiss it as the work of a meathead Dr. Seuss, the back squat remains a foundational lift in weightlifting culture.

The Back Squat: A Cornerstone Exercise

When people refer to “the squat,” they are typically talking about the back squat. This exercise has earned its status as a cornerstone of weightlifting. It provides a comprehensive workout for multiple muscle groups, including the legs, glutes, and core. Unlike other exercises, the back squat allows for heavy weights to be used, making it an effective tool for building strength and mass.

Mastering the Barbell Back Squat

Learning how to properly execute the barbell back squat is essential for anyone looking to make progress in weightlifting. The exercise requires proper technique, body awareness, and dedication to master. A complete guide to the barbell back squat can provide beginners with the necessary tools to perform the exercise safely and effectively. With consistent practice, anyone can reap the benefits of this powerful exercise.

• How to Do the Back Squat
• Back Squat Mistakes to Avoid
• Benefits of the Back Squat
• Muscles Worked by the Back Squat
• Who Should Do the Back Squat
• How to Program the Back Squat
• Back Squat Variations
• Back Squat Alternatives
• Frequently Asked Questions
• Back Squat Technique Demo

Expert Trainer Demonstrates the Classic Back Squat

Traver Boehm, a renowned coach in the fitness world, demonstrates the proper technique for performing the classic back squat. In this video, viewers can witness the exercise in action and gain an understanding of its form and execution. However, understanding the details is critical to maximizing the benefits of this significant movement.

After watching the demonstration, it is essential to learn all of the specifics that make the back squat such a powerful exercise. This knowledge can help to ensure that one performs the exercise correctly and safely. From understanding how to grip the bar to breathing techniques, there are several details to keep in mind to optimize this foundational weightlifting movement.

How to Do the Back Squat

The back squat is a foundational exercise that is essential for building strength in the lower body and developing total-body stability. Many beginners in the gym learn the back squat as one of their first barbell exercises due to its effectiveness in increasing muscle size and strength. From powerlifters to casual gym-goers, the back squat remains a key component of any comprehensive weightlifting routine.

Refining Back Squat Technique for Optimal Results

While the back squat may seem straightforward, competitive powerlifters understand that mastering the technique of this exercise is critical for maximizing power output. However, beginners need not be intimidated by the complexity of the exercise. By focusing on the proper setup, breathing techniques, and form, anyone can safely and effectively perform the back squat. Refining one’s technique over time can lead to impressive gains in strength and muscle size.

Essential Steps for Executing the Back Squat

To perform the back squat correctly and safely, there are several critical steps to follow. First, the barbell must be set up correctly to ensure that it is secure during the exercise. The core must be braced, and proper breathing techniques must be employed to provide stability during the lift. Additionally, understanding how to achieve the correct depth and bar position is essential to avoid injury and optimize the benefits of the exercise. By following these essential steps, anyone can perform the back squat with confidence and reap its rewards.

Step 1: Proper Bar Placement and Setup for Safe and Effective Back Squats

The Importance of Proper Bar Placement and Grip in the Back Squat

Proper bar placement and grip are critical components of the back squat exercise. Here’s a breakdown of the steps you need to follow to ensure that you’re setting up correctly:

• Set the barbell in a rack at mid-chest height.
• Grasp the bar with a palms-down grip that’s wider than your shoulders.
• Position your feet in front of the bar, bend your knees, and duck down to place the bar across the top of your shoulder blades or the backs of your shoulders.
• Squeeze the bar with your hands and pinch your shoulder blades together to secure the bar in place.
• Ensure that your elbows are angled down, not straight back.

By following these steps, you’ll establish proper form for the back squat and set yourself up for safe and effective execution.

Finding the Right Bar Height for the Back Squat

Setting the bar at the right height is crucial to ensure proper form and avoid injury during the back squat. Here’s what you need to know:

• Set the barbell in a rack at mid-chest height.
• Approach the bar and stand with your feet shoulder-width apart.
• Place your hands on the bar and lift it off the rack.
• Take a step back and stand with your feet directly under the bar.
• Adjust the height of the barbell so that it’s resting just above your shoulder blades or the backs of your shoulders.

It’s essential to note that you should not be able to stand fully upright with the bar remaining in the rack. By finding the right bar height, you’ll ensure that you’re ready to execute the back squat with proper form and avoid any potential injuries.

Pinching Your Shoulder Blades for the Back Squat

Pinching your shoulder blades is a crucial step in setting up for the back squat exercise. Here’s how to do it:

• Set the barbell in a rack at mid-chest height.
• Grasp the bar with a palms-down grip that’s wider than your shoulders.
• Position your feet in front of the bar and bend your knees, ducking down to place the bar across the top of your shoulder blades or the backs of your shoulders.
• Once the bar is in place, squeeze it with your hands and pinch your shoulder blades together.
• Ensure that your elbows are angled down, not straight back.

By following these steps, you’ll establish proper form for the back squat and set yourself up for safe and effective execution.

Step 2: How to Unrack the Bar and Set Your Stance for the Back Squat

Once you have positioned the barbell in the rack at the appropriate height, it’s time to unrack the bar and set your stance for the back squat.

• Begin by taking a deep breath and tightening your core muscles.
• Unrack the bar by lifting it slightly off the rack and stepping back with one foot at a time.
• Set your feet shoulder-width apart, with your toes pointed slightly outward.
• Position the bar on your upper traps, just below the base of your neck, or on your rear deltoids, depending on your preference.
• Keep your chest up, your head neutral, and your eyes focused straight ahead.

Form Tip: Make sure the bar is centered on your back and that you are not leaning forward or backward.

Flex your abs and straighten your legs to lift the bar out of the rack. Keep your shoulder blades retracted and your back straight. Pause briefly to let the weight “settle” onto your muscles. Take one or two small steps backward, and one or two small steps to widen your stance more than shoulder-width apart. Your toes should be pointed at a slight angle outwards. Take a breath and pause to regain total-body tightness.

Form Tip: Your feet should remain flat on the floor when unracking the bar. If you rise onto your toes, the bar is set too high in the rack, reducing stability and increasing the chance of an ankle or knee injury.

Step 3: How to Squat Down 

• After unracking the bar and setting your stance, it’s time to execute the squat down phase of the back squat.
• Pull the bar into your upper back and engage your abdominal muscles to maintain upper body tightness.
• Keep your spine in a neutral position and focus your gaze straight ahead.
• Push your hips back while keeping your feet flat on the ground.
• Squat down until your thighs are approximately parallel to the floor.
• This depth is an effective balance for building strength, power, and muscle growth.

Form Tip: Descend at a controlled speed. Dropping too quickly into the squat or trying to bounce out of the bottom can increase joint strain and reduce muscle activation.

Step 4: How to Stand Up to Lockout in the Back Squat

• After executing the squat down phase, it’s time to rise from the bottom of the squat to the top position.
• Squeeze the bar tightly and push your feet into the ground as you stand up.
• Your hips and shoulders should move up at the same time, ensuring balanced muscle activation from your legs, lower back, abs, and upper back.
• Flex your abs, glutes, and quads at the top position to ensure complete lockout.

Form Tip: If your hips rise before your upper back, you may not be engaging your core muscles properly. Focus on building strength in your abs and lower back, and reduce the weight used for squatting until you can maintain proper form.

Back Squat Mistakes to Avoid

Mistake 1: Rounding Your Back

One of the most common mistakes people make when performing back squats is rounding their back. This can lead to decreased activation of the lower back muscles and increased strain on the vertebral discs. To avoid this mistake, make sure to maintain a neutral spine position throughout the lift. This can be achieved by keeping your chest up, shoulder blades pinched together, and core engaged.

Letting Your Knees Cave In

Another common mistake during back squats is allowing your knees to cave in towards each other as you squat down. This places unnecessary stress on the knee joint and can lead to injury over time.

Mistake 2: Letting Your Knees Cave In

Allowing your knees to cave in towards each other during the squat is another common mistake that can lead to injury over time. To avoid this, focus on driving your knees outwards as you squat down. This will help to engage the glute muscles and prevent your knees from collapsing inwards. Additionally, using resistance bands or performing exercises such as clamshells or banded walks can help to strengthen the muscles responsible for proper knee alignment.

Lifting Your Heels

Lifting your heels during the squat can place excessive stress on your knees and limit your ability to generate force through your legs.

Mistake 3: Lifting Your Heels

Lifting your heels during the squat is another common mistake that can increase the risk of injury and limit your strength gains. This can occur when your weight is shifted too far forward, placing excessive stress on your knees. To avoid this mistake, make sure to keep your weight balanced over your midfoot throughout the lift. Additionally, incorporating exercises such as calf raises or ankle mobility drills can help to improve ankle mobility and prevent this issue.

Failing to Reach Adequate Depth

Not reaching adequate depth during the squat can limit muscle growth and strength gains in the lower body.

Mistake 4: Failing to Reach Adequate Depth

Failing to reach adequate depth during the squat can limit your gains in lower body strength and muscle growth. While everyone’s individual range of motion will differ slightly, aim to squat down until your thighs are roughly parallel to the ground. This will help to engage the muscles in your glutes, hamstrings, and quads more effectively. If you struggle to reach this depth, consider incorporating exercises such as goblet squats or box squats to improve your squat mechanics and mobility.

Using a Short Range of Motion

You can manipulate the range of motion of your squat as a training technique, but performing squats with a short range of motion is more often done unintentionally, under the guise of “proper form.”

Cutting the squat too high robs you of the muscle-building stimulus of the lower half of the movement. It also makes it more challenging to maintain a neutral spine position and increases the load on your knees, which can lead to injury.

Avoid It: Focus on reaching proper depth with control, even if it means starting with a lighter weight. Aim to descend until your hips are slightly below your knees, allowing your quads and glutes to work through their full range of motion.

Squatting until your thighs are parallel to the ground has been shown to build more leg muscle than squatting to higher depths. For maximum training efficiency, use parallel-depth as a minimum target. However, squatting with a short range of motion is more often done unintentionally, under the guise of “proper form.”

If you’re a competitive powerlifter, squatting to parallel is required. Otherwise, your lift doesn’t count. Therefore, maintaining body awareness and monitoring your technique throughout each rep is crucial. If necessary, reduce the weight on the bar to ensure consistent depth on each set.

Caving in Your Knees

Improper knee positioning during squats can cause strain on the knee joint, particularly when your knees cave in or out. Knee cave-ins can be caused by weak glutes or muscular imbalances that affect the way your muscles interact with your thigh and knee joint.

To avoid this, you can experiment with different squat stances to see what works best for you. Driving your knees outward as you rise from the bottom of a squat can also help to prevent knee cave-ins. Strengthening your glutes with exercises such as Romanian deadlifts and hip thrusts can also improve your squatting technique and reduce the risk of injury.

The Benefits of the Back Squat

The back squat is considered the “king of all exercises” for good reason. It offers numerous benefits that can help you build size and strength in multiple body parts, with a focus on your legs. In addition, your core and upper back play a significant role in stabilizing the weight, making it a great exercise for full-body development.

Building Lower Body Strength and Size

The back squat is an excellent exercise for building lower body strength and size. By squatting down until your thighs are parallel to the ground, you can stimulate muscle growth in your glutes, hamstrings, and quadriceps. This depth is an effective balance for building strength and power, and stimulating muscle growth.

Developing Mental Toughness

Consistently squatting heavy weights requires a lot of mental toughness and grit. It’s a challenging exercise that can push you to your limits, but it can also help you develop the discipline and mindset needed to push through difficult situations in all areas of life.

Lower Body Strength

The back squat is known for its ability to test the strength of the entire lower body. This compound exercise works to recruit all the muscles in the legs, leading to significant power output and the potential to lift heavy weights.

Leg Size

The back squat is often regarded as a key exercise in building muscular legs, with some lifters believing it to be the only exercise needed for this purpose. While this is up for debate, the back squat is known to heavily recruit the quadriceps and glutes, with relatively less recruitment of the hamstrings.

Muscles Worked by the Back Squat

The back squat is a total body exercise that engages multiple muscle groups in the legs, core, and upper body. It offers a complete workout for the lower body, requiring power and strength from the quadriceps and glutes, and stability and control from the core and upper back.

The Back Squat: A Complete Lower Body Exercise

For anyone looking for a complete lower body workout, the back squat is an ideal option. This compound exercise engages the legs, core, and upper body, providing a full-body challenge with each repetition. The back squat is often described as one of the most complete lower body exercises, as it requires the entire body to work together in order to successfully complete the lift.

Muscles Involved in the Back Squat

The back squat is known for its ability to build size and strength in the legs, but it also targets a variety of other muscles throughout the body. Let’s take a closer look at the specific muscles involved in the back squat.

The Quadriceps

The quadriceps, located on the front of the thighs, are responsible for straightening the leg. During the back squat, the quads are heavily recruited during the ascent from the bottom position and as the legs approach lockout. Because the quads are the largest muscle group in the leg, the back squat is an effective exercise for building leg size overall.

The Glutes

The glutes are a group of three muscles that work together to manipulate the leg at the hip joint. During the back squat, the glutes are put under a significant stretch in the bottom position and are maximally contracted at lockout in the top position. The glutes are primarily responsible for hip extension, which helps to bring the legs into a straight line with the upper body.

The Hamstrings

The hamstrings are located on the back of the thighs and are responsible for bending the legs and extending the hips. During the back squat, the hamstrings are activated during the descent and transition out of the bottom position. While the hamstrings are involved in the squat, they are not heavily recruited compared to the deadlift, which is why squats are generally considered a “quad exercise.”

The Upper Back

The upper back, composed of multiple muscles like the trapezius, rhomboids, teres, and rear deltoids, works to control the shoulder blades. During the back squat, the upper back is heavily recruited to maintain the barbell position. While the upper back doesn’t move through any significant range of motion during the squat, isometric contractions have been shown to build size and strength.

The Spinal Erectors

The spinal erectors are a pair of muscles that run the length of the spine, from the tailbone to the base of the neck. The lower section of the spinal erectors is responsible for bending the torso sideways and backward, rotating, and resisting forward bending. During the back squat, the spinal erectors act as stabilizers to keep the upper body straight. A weak lower back can cause the back to round forward.

The Abs

The rectus abdominis, or “six-pack” muscles, are responsible for torso flexion, or bending forward. During the back squat, the abs are under significant stress to maintain a stable upper body. Weak abs can lead to rounding forward, which can cause injury and reduce the effectiveness of the exercise.

Who Should Do the Back Squat

For those looking to improve their strength and fitness, the back squat is a versatile exercise that can offer a range of benefits. It’s suitable for lifters of all levels, from beginner to advanced, and can be tailored to suit different goals and training programs.

Strength Athletes

Competitive powerlifters and strength-based athletes like CrossFit athletes, strongmen and strongwomen, and Olympic weightlifters, can all benefit from including the back squat in their training programs. As one of the powerlifts, the back squat helps build complete lower-body strength, allowing athletes to move heavy weights with ease and perform better in their respective disciplines.

General Sports Athletes

Squats can help athletes in a range of sports, from baseball to volleyball and everything in between, develop the strength and power needed to excel on the field. The exercise trains the legs to move explosively and improves overall lower-body strength, both of which are essential for athletes looking to run faster, jump higher, or make quick lateral movements.

Physique-Focused Lifters

For those focused on building muscle in their legs, the back squat is an invaluable exercise. Whether you’re looking to compete in physique competitions or simply want to add some size to your legs, squats can make a significant difference in your training. The exercise primarily targets the quadriceps and glutes, two of the largest muscle groups in the body, making it an effective way to increase leg size and develop an aesthetically pleasing physique.

Maximizing Your Leg Day: How to Program the Back Squat

The back squat is a staple in lower body workouts, often serving as the first exercise on leg day. It is an exercise that can be daunting due to the intense strain and total-body challenge it poses to lifters.

Building Serious Leg Strength: Heavy Weight, Low Repetition

Squatting heavy weight for low reps is a classic way to build serious leg strength. Aim for three to five sets of three to five reps while ensuring that your depth remains consistent. Resist the temptation to squat higher and higher as the weights get heavier. Incrementally increase the weight lifted each week for maximum results.

Packing on Leg Size: Moderate Weight, Moderate Repetition

To pack on leg size, opt for a bodybuilding approach of four to five sets of eight to 12 reps. The higher volume associated with this approach can trigger significant muscle growth.

The Old-School Approach: Breathing Squats

Breathing squats are an old-school approach to training that can be traced back almost a century. This method involves performing one set of 20 reps with a unique breathing pattern between each repetition. Two to three deep breaths between each repetition allow lifters a brief rest to focus on one perfect repetition after the next. Breathing squats are one of the most challenging squat workouts of all time and can take several minutes to complete.

Back Squat Variations: High-Bar Squat

While the back squat with a low-bar position is a versatile movement for building size and strength, not all lifters are ready or able to perform it with proper technique. In such cases, the high-bar squat can provide similar benefits with a bar on your back. The high-bar squat is incredibly similar to the low-bar squat but with the barbell’s position slightly higher on your traps. This difference leads to subtle but significant technique changes, including a more vertical upper body, a closer stance, and slightly different muscle recruitment. Most importantly, high-bar squats can reduce lower back strain compared to low-bar squats because of the upright torso position.

Exploring Variations of the Squat: Anderson Squat and Safety Bar Squat

The back squat is undoubtedly a staple exercise in any lower body workout routine. However, there are various squat variations that can help you target specific muscle groups and improve your overall strength and mobility. In this article, we will focus on two variations of the squat: the Anderson squat and the safety bar squat.

Anderson Squat: A Dead-Stop Squat Variation

Also known as the pin squat or the bottoms-up squat, the Anderson squat was made famous by legendary weightlifter and powerlifter Paul Anderson. Unlike the back squat, which starts from a standing position, the Anderson squat begins from a dead-stop position with the barbell resting fully on the rack supports. This variation requires increased muscle recruitment, mobility, and perfect technique to get the weight moving.

The Anderson squat is often performed with a deliberately shortened range of motion to target specific zones where a lifter’s strength may stall. This variation is an exception to the “always use a full range of motion” rule because it’s done with intention, not by accident.

Safety Bar Squat: A Specialized Squat Variation

The safety bar squat is a unique and specialized bar found in many gyms’ corners. This variation has a thick pad that raises the bar slightly above your traps and upper back, which shifts the weight’s center of gravity and significantly increases upper back recruitment.

The safety bar squat also drastically reduces shoulder strain and mobility requirements because the handles allow for a more natural grip. This variation benefits the upper back’s strength as the weight will try to “push” your upper back down, which you must resist throughout the movement.

Incorporating these two squat variations in your lower body workout routine can help you target specific muscle groups and improve your overall strength and mobility.

The Best Back Squat Alternatives for Lifters with Lower Back Issues

For some lifters, performing a back squat may be difficult due to pre-existing lower back problems, shoulder mobility limitations, or other individual factors. Here are some of the most effective alternatives to back squats that can still build leg strength and size.

Front Squat

The front squat is a common alternative to the back squat. By supporting the bar on the front of your shoulders instead of the upper back, you can maintain a more upright torso and significantly reduce stress on the lower back.

Not only is the front squat easier on the lower back, but it may also reduce knee strain when compared to back squats, making it a better option for lifters with joint issues.

Trap Bar Squat

While trap bar squats and trap bar deadlifts may seem similar, they are subtly different exercises. Trap bar squats can be an effective alternative to back squats for lifters with lower back issues.

When performing trap bar squats, focus on keeping your shoulders pulled back and your upper body vertical. Avoid hinging forward at the hips, which recruits more glutes and hamstrings and turns the exercise into a deadlift.

Leg Press

Sometimes, the best alternative to a back squat is not to squat at all. The leg press is an effective way to build leg strength and size without putting stress on the lower back or shoulders.

When using the leg press machine, maintain contact between your hips and low back with the seat at all times. Avoid lowering the weight too far, as this could put your lower back under dangerous strain. And just like with squats, never trade range of motion for added weight, as overloading the weight sled and reducing the range of motion is generally counterproductive.

FAQs

Fine-Tuning Your Squat Stance: Tips for Addressing Joint Stress

One common issue that many lifters face is feeling stress in their joints rather than their muscles during a squat. To address this, it’s important to fine-tune your squat stance to your individual needs. A good starting point is to place your feet slightly wider than shoulder-width and angle them slightly outward. However, if this position causes discomfort in your hips, knees, or ankles, experiment until you find a stance that feels natural and smooth.

One useful “hack” for discovering the right stance is to jump high into the air two or three times and observe where your feet naturally land when you stick the landing. This foot position is where your body “wants” to perform from, as it’s the position you naturally landed in to absorb and re-apply force. Memorize this foot position and try to replicate it in the gym.

Do You Really Need to Include Back Squats in Your Program?

There’s a common belief that every “serious” lifter should include back squats in their training program. However, this is not necessarily true. Competitive powerlifters are required to perform back squats in meets, but for everyone else, there’s no such thing as a mandatory exercise.

While back squats offer many benefits, there are equally effective squat variations that can be done instead. It’s important to focus on choosing exercises that are most effective for your specific goals and individual needs, taking into account factors such as your limb length, previous injuries, and current mobility.

The Versatility and Effectiveness of Squats

“If you could only do one exercise for the rest of your life, what’d it be?” This is a popular thinking exercise among lifters, and for good reason – the squat is an incredibly versatile and effective movement. It’s ideal for beginners looking to build a base of strength and muscle, and it’s a classic exercise that has stood the test of time in the training world. With the tips and techniques outlined above, you’ll be well on your way to mastering this revered exercise.

References

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2. Kubo, K., Ikebukuro, T., & Yata, H. (2019). Effects of squat training with different depths on lower limb muscle volumes. European journal of applied physiology, 119(9), 1933–1942. https://doi.org/10.1007/s00421-019-04181-y
3. Ribeiro, Alex & Santos, Erick & Nunes, João Pedro & Amarante do Nascimento, Matheus & Graça, Ágatha & Bezerra, Ewertton & Mayhew, Jerry. (2022). A Brief Review on the Effects of the Squat Exercise on Lower-Limb Muscle Hypertrophy. Strength and Conditioning Journal. Publish Ahead of Print. 10.1519/SSC.0000000000000709.
4. Oranchuk, D. J., Storey, A. G., Nelson, A. R., & Cronin, J. B. (2019). Isometric training and long-term adaptations: Effects of muscle length, intensity, and intent: A systematic review. Scandinavian journal of medicine & science in sports, 29(4), 484–503. https://doi.org/10.1111/sms.13375
5. Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine and science in sports and exercise, 51(1), 94–103. https://doi.org/10.1249/MSS.0000000000001764
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Featured Image: Back Squat (Pexels & Unsplash)