Back Squat Exercise Guide: How to Master Back Squats

A back squat, also known as a barbell back squat, is a compound exercise that activates muscle groups throughout your lower body. Perform back squats by standing with your feet shoulder-width apart. Unrack a weighted barbell, holding it on your upper back. Keep your chest up as you hinge your hips and knees to lower your body into a squat position. For back squats, begin by using a weight that you can control for 3–4 sets of 5–10 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions. 1. Set up a barbell to the appropriate height in the squat rack according to your height. The barbell should be slightly lower than shoulder height. 2. While facing the barbell, step underneath it and place your hands on both sides of the barbell. The barbell should rest on the muscles of your upper back. 3. Un-rack the barbell and take a couple of steps backward. Your posture should be tall with your feet wider than hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with your head and neck in a neutral position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. 4. Evenly distribute your weight and grip the floor with your feet to create a stable position. Rotate your shoulders outward to engage your lats and upper back. Pre-tension your shoulders and hips and engage your core. All repetitions should begin from this starting position. 5. While keeping your chest high, maintain a neutral spine and begin the downward movement by bending from your hips, knees, and ankles. Lower until your upper legs are parallel or slightly below parallel with the floor. You should only lower as far as you can while maintaining a level pelvis. Imagine that your pelvis is a bucket filled with water and you’re attempting not to spill any of it. Pause at the bottom before standing. 6. To begin your upward movement, push your feet into the ground to initiate standing. As you begin to stand, keep your chest high, squeeze your glutes, and allow your knees to straighten and your hips to travel forward. 7. As you finish the movement, squeeze your glutes and quadriceps while maintaining a neutral spine. At the end of each repetition, your shoulders should finish directly over your hips. Although the back squat and front squat are both weighted squat variations, they differ in a few ways. - __Barbell placement__: Perform back squats with the barbell on your upper back and [front squats](https://www.masterclass.com/articles/front-squat-guide) with the barbell against your front deltoids. - __Posture__: Back squats use a slightly different squat technique than front squats. Lean forward and extend your lower back behind you when performing a back squat. By contrast, front squats require you to maintain an upright torso during the full range of motion. - __Weight__: You can generally lift heavier weights when back squatting than when front squatting. - __Mobility__: The movement pattern of a front squat requires greater mobility in your ankles, wrists, and upper spine than the movement of a back squat. - __Muscles targeted__: Back squats focus on the posterior chain—the muscles on the back of your body like your hamstrings, erector spinae, glutes, and lower back muscles. Front squats put more emphasis on your anterior chain—the muscle groups on the front of your body like your quads and core. Including back squats in your weightlifting routine can have several benefits. 1. __Back squats build muscle mass in your lower body__. The added weight of back squats activates your muscles more than a standard bodyweight squat. 2. __Back squats burn calories__. With proper form, back squats can increase your fitness level. 3. __Back squats are easily adjustable__. Back squats allow for incremental adjustments with different weight plates. If you’re still working on your squat form, warm up with easier squat variations like the [goblet squat](https://www.masterclass.com/articles/goblet-squat-guide) or dumbbell squat. If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery. Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time. When it comes to weighted squat variations to include in your strength-training program, the back squat is one of the best exercises.