# Back Squat <center><div class="videoWrapper"> <iframe width="560" height="315" src="https://www.youtube.com/embed/bEv6CCg2BC8" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe> </div></center> ## Physiology - Hip Extension (Gluteals, Adductors) - Knee Extension (Quadriceps) - Isometric Lumbar Extension (Spinal Erectors) - Moderate to heavy weights, 3-10 reps ## Execution - High and low bar squats are somewhat similar, but high bar squat seems safer and more comfortable - Position hands as comfortably close to your shoulders as possible - With both feet underneath the bar, push hips forward to unrack - Do not unrack with knees (unnecessary fatigue) - Three steps backwards, feet planted with 15° foot flare - Heel and bent toes should apply even pressure on the ground, weight on the middle of the foot - Head slightly extended, gazing straight ahead, elbows slightly back - Huge breath of air, push guts against belt - Break at the hips and knees simultaneously - Push knees forward and slightly out, same direction as toes - Sit hips straight down - Bar path should be a straight line down - Get hip crease below knee joint - You do not want to pause at the lowest point, use the stretch reflex at the bottom - Drive back up into the bar ## Errors - Allowing the knees to cave in (knee valgus) - Going too heavy - Not going deep enough - Be careful with butt wink, but a slight one is not a concern if it is not painful nor uncomfortable ## Variation: Front Squat - More upper back activation, slightly more quad activation - Olympic Grip: two fingers under the bar, you should feel slightly choked - Keep elbows high at all times, especially during the descent - Heels should stay on the ground