Back Squats
Muscle Groups: Quads, Glutes
Back Squats focuses on Quads, Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Back Squats with proper form and technique.
- 1
Stand with your feet shoulder-width apart, toes slightly pointed out. Hold a barbell across your upper back or keep your hands on your hips if using bodyweight.
- 2
Bend your knees and lower your hips back as if sitting in a chair, keeping your chest up and back straight.
- 3
Go down until your thighs are parallel to the floor or as low as you can while maintaining good form, then press through your heels to return to standing.
Tips for Success
These tips will help you perform Back Squats safely and effectively while maintaining proper form.
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Keep your knees aligned with your toes to prevent strain on your joints.
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Avoid rounding your back; maintain a straight spine throughout the movement.
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Start with lighter weights or body weight to master your form before increasing resistance.
Secondary Muscles
While Back Squats primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Back Squats, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Back Squats, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
