Back Squat is a weightlifting movement on Fiz. Squat with barbell on back. Primary muscles: quads, glutes. Scored by reps + weight. Featured in 10RM Back Squat, 1RM Back Squat, 3RM Back Squat, 5RM Back Squat, Eighty-Five, Functional Total, Heavy Doubles, Heavy Fives, Heavy Fours, Heavy Sixes, Heavy Triples, Hybrid Strength Zone.
Back Squat
Squat with barbell on back
Category
Weightliftingloaded barbell and dumbbell work
Logged as
Reps, Weight (kg)
Primary muscles
Quads, glutes
Secondary
Hamstrings, core, lower back, upper back
Appears in
How to do a back squat
4 steps- Set the bar across your upper back, either high on the traps or lower across the rear delts.
- Step out with your feet about shoulder width and your toes slightly out.
- Brace hard, break at the hips and knees together, and descend until the hip crease is below the knee.
- Drive up out of the bottom, keeping the bar over the middle of your foot.
What counts as a rep
Movement standard- The hip crease must pass below the top of the knee. With the bar behind you it is harder to feel where you actually stopped, so film a set if you are unsure.
- The rep finishes with hips and knees fully extended.
Common faults
3 faults
The hips rise faster than the shoulders out of the bottom, which turns the squat into a good morning.
FixDrive your upper back into the bar as you stand. If the chest falls, the weight has moved onto your lower back.
The knees cave inward on the way up.
FixScrew your feet into the floor and push the knees out. Caving usually means the load is above what the hips can currently control.
Losing the brace at the bottom by breathing at the turnaround.
FixTake the breath at the top and hold it until you are past the hard part.
Scaling ladder
1 harder, 2 easier
Back SquatWorks quads, glutes
Goblet SquatSquat holding dumbbell or kettlebell at chest
Air SquatBodyweight squat
Workouts using the back squat
12 on FizShow all 12 workouts
Heavy DoublesSets Heavy FivesSets Heavy FoursSets Heavy SixesSets Heavy TriplesSets Hybrid Strength ZoneMaxFrequently asked
5 answersWhat muscles does the Back Squat work?
Back Squat primarily works quads, glutes, with secondary engagement of hamstrings, core, lower back, upper back.
How do you do a Back Squat?
Set the bar across your upper back, either high on the traps or lower across the rear delts. Step out with your feet about shoulder width and your toes slightly out. Brace hard, break at the hips and knees together, and descend until the hip crease is below the knee. Drive up out of the bottom, keeping the bar over the middle of your foot.
What counts as a rep on the Back Squat?
The hip crease must pass below the top of the knee. With the bar behind you it is harder to feel where you actually stopped, so film a set if you are unsure. The rep finishes with hips and knees fully extended.
What's an easier alternative to the Back Squat?
Scale it to Goblet Squat or Air Squat.
What's a harder progression from the Back Squat?
Progress to Overhead Squat once the Back Squat is comfortable.