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Back Squat


Back Squat

Table of Contents

Exercise Description

Main Target Muscles

Quads, Glutes

Secondary Target Muscles

Lower Back

Workout Type


Gym Gear


Fitness Level




Power Move


Target Muscles: Lower Back, Glutes, Hamstrings

Back Squat Overview

Back squat targets the posterior side of your body. It is a compound exercise, and it involves all muscles in your body. It is a great move as it also strengthens your joints, ligaments and muscles around your hips. It is an advanced move, and so you need to ensure that you practice some other basic squat forms first.

It is important to have ankle and core stability for this exercise as they are largely involved throughout the movement.

How to Do It

  • Standing up straight with feet shoulder-width apart, align your toes with the barbell.
  • Lift the barbell over your head and place it on your shoulder blades without stressing the spine
  • Place your hands near the shoulders for a firm grip and avoid stressing the spine.
  • Bend down in a squat position, and stand back up, squeezing your glutes to perform the back squat.

Back Squat Tips

  • Make sure that your entire focus is on the movement. Keep your chin tucked in and your head straight.
  • Your heels should be in line with your toes and heels flat on the floor.


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