A Step-by-Step Guide
By: Mitch Kramer
Welcome to our latest demonstration video, where we dive into one of the most fundamental exercises in strength training: the Back Squat. The back squat is a powerful move that targets your lower body, including your glutes, quads, hamstrings, and core. It’s a staple in any strength training program and essential for building overall athleticism.
Why Back Squats?
The back squat is more than just a leg exercise; it’s a full-body workout that enhances strength, power, and stability. Performing back squats correctly can lead to improved performance in various sports and daily activities, making it a must-have in your training routine.
Key Points to Remember
Setup:
Position the barbell on a squat rack at about shoulder height.
Step under the bar, placing it across your upper back, just below the base of your neck.
Grip the bar with your hands slightly wider than shoulder-width apart and lift your elbows to create a stable base.
Stance:
Stand with your feet shoulder-width apart, toes slightly turned out.
Engage your core and keep your chest up.
Descent:
Initiate the movement by pushing your hips back and bending your knees.
Lower yourself until your thighs are parallel to the ground or deeper if your flexibility allows.
Keep your weight distributed evenly across your feet and maintain a strong core.
Ascent:
Drive through your heels and extend your knees and hips to stand back up.
Exhale forcefully as you rise, keeping your chest lifted and core engaged.
Repetition:
Perform the desired number of repetitions, focusing on maintaining good form throughout each rep.
Common Mistakes to Avoid
Knee Collapse: Keep your knees in line with your toes to avoid them caving inward.
Forward Lean: Maintain an upright torso to prevent leaning forward excessively.
Heels Lifting: Ensure your heels stay grounded to provide a stable base.
Watch The Video
For a detailed visual guide and additional tips, check out our Back Squat Demonstration Video. Follow along to perfect your technique and add this powerful exercise to your routine.