Back Squat

Quads · Glutes · Core

Live demo

Back Squat

Tempo

3-0-1-0

QuadsGlutesLower BackCore

Muscle activation

PrimarySynergist
Quads
78%
Glutes
90%
Lower Back
44%
Core
45%

PR

100 kg

Trend

+8%

Sessions

24

How to perform

  1. 1Set up under the bar with shoulder-blades retracted and feet planted.
  2. 2Unrack and lower the bar with control to mid-chest.
  3. 3Drive feet into the floor and press the bar back to lockout.

Cues

Tight upper backElbows ~45°Bar path arcFull lockout