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
Weightlifting loaded barbell and dumbbell work
Logged as
RepsWeight / kg the fields Fiz records for this movement
Primary muscles
quadsglutes
Secondary
hamstringscorelower backupper back
Appears in
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 FizFrequently asked
6 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?
Squat with barbell on back.
How is the Back Squat scored?
On Fiz, Back Squat is tracked by reps + weight. Log your reps, weight, distance, or time and build a movement history that powers leaderboards and PRs.
What's an easier alternative to the Back Squat?
Easier scaling options include Goblet Squat, Air Squat. Each is a standalone movement in the Fiz glossary you can swap into any workout.
What's a harder progression from the Back Squat?
Progress to Overhead Squat when Back Squat feels light.
What workouts include the Back Squat?
10RM Back Squat, 1RM Back Squat, 3RM Back Squat, 5RM Back Squat, Eighty-Five, and 7 more. All free to log on Fiz.