The back squat is the main leg lift: quads, glutes and the whole posterior chain, with your back and abs holding the torso.
1Starting position2End position
Setup
Set the rack so the bar sits just below shoulder height. Duck under, put the bar on top of your traps, pull your shoulder blades together and grip a little wider than your shoulders. Unrack, take two or three steps back, feet shoulder-width or a bit wider, toes slightly out. Breathe into your belly and brace before you start down.
Execution
Rack the bar at shoulder height, set it across your upper back, and step out with your feet shoulder-width apart — starting position.
Inhale and squat down, bending your knees and hips, until your thighs are just below parallel, back straight.
Exhale and drive back up through your heels.
Common mistakes
Knees cave in on the way up — push them out along your toes.
Heels come off the floor — keep the weight mid-foot and check your ankle mobility.
Hips shoot up faster than your shoulders and the squat turns into a good morning — lead with your chest so hips and shoulders rise together.
Cutting depth — easy to do with heavy weight; check it on a side-angle video.
