Legs · Compound Exercise
Back Squat
The Back Squat is a compound exercise that primarily trains the Quads, with help from the Glutes and Core. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Barbell
Intermediate
Muscles worked
Quads — primary
Glutes — assist
Core — assist
How to perform the Back Squat
1
Set up
Feet shoulder-width, toes 15° out, brace hard before unrack.
2
Execute
Break at hips and knees together — sit between the heels.
3
Form check
Drive through midfoot, knees track over toes the whole way up.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
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