Quadriceps

Barbell Back Squats

Back squats are one of the fundamental exercises in strength training. They are typically performed with a barbell, allowing for progressive overload. Back squats primarily target the thigh muscles, particularly the quadriceps and glutes. Additionally, they strengthen the core and lower back, as these muscles are crucial for stability and control during the exercise.

Back squats are among the most well-known foundational exercises in strength training, as they promote overall body strength and stability, improve functional movements in daily life, and, when combined with other strength exercises like deadlifts or lunges, provide an excellent foundation for leg training.

Necessary equipment

Barbell & Rack

Barbell Back Squats - the correct execution

  • Choose a grip width that is comfortable for you, at least shoulder width.
  • Stabilize your shoulders by trying to bend the barbell upwards
  • Place the barbell on the delta muscle (neck muscles)
  • Lift the barbell from the bar with a stable torso and take a small step backwards
  • Stand hip to shoulder width apart
  • Screw your feet into the floor so that your knees rotate outward
  • Toes point forward and are turned slightly outward
  • Elbows point down and shoulder blades are pulled back ( retraction)
  • Remain as upright in the torso as possible during the squat
  • Bend the knees and lower your hips below the knees
  • The thigh should be at least parallel to the floor
  • Then stretch your legs with tense buttocks
  • Keep tension in torso, shoulder girdle and buttocks throughout
  • The training weight for this exercise is the sum of the barbell's own weight and the additional weight plates

The exercise Back Squats is intended to be used as a hypertrophy exercise.

Which muscles are trained by Back Squats?

Primary trained muscles for Back Squats

  • Quadriceps - The quadriceps femoris is the large muscle at the front of your thigh. It extends your knee.

Secondary trained muscles for Back Squats

  • Lower Back - The erector spinae muscle runs along your spine and helps you extend your back and stand upright.

  • Adductors - The adductors are muscle groups in the thigh that help bring your legs together. They stabilize your pelvis while walking and standing and also assist in movements like crossing your legs.

  • Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.

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