Gluteus Maximus, Quadriceps

Back Squat



The back squat is what most people think of when they think of a weighted squat. It’s a great progression of the basic bodyweight squat. You’ll build strength in your quads, glutes, hamstrings and core, and up your power, too.

Start Position

Grasp the bar with a closed, pronated grip
Position the feet shoulder-width apart
(or wider),even with each other
with the toes pointed
All repetitions begin from this position

Downward Movement(Eccentric Phase)

Maintain a position with the back neutral,
elbows high, and the chest up and out
slightly outward
Allow the hips and knees to slowly
flex while keeping the torso-to-floor
angle relatively constant
Continue flexing the hips and knees until
the tops of the thighs are parallel to the floor
the trunk begins to round or flex forward

Upward Movement(Concentric Phase)

Maintain a position with neutral spine
high elbows, and the chest up and out
Extend the hips and knees at the same rate
Continue extending the hips and knees
to reach the starting position

Breathing Guidelines

Inhale during the downward movement
and exhale after the sticking point
of the upward movement


Primary muscles: Quadriceps Femiros, Gluteus Maximus

Secondary muscles: Soleus, Hamstring

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