Back Squat
10 reps
Hips back, chest up, drop to parallel, then drive up.
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QUADS
Back Squat
The classic barbell squat and a cornerstone of lower-body training, loading the bar across your upper back. It's a heavy compound lift that builds serious quad and overall leg strength, and it's often used to gauge how strong your lower body really is.
How to do it
- 1
Set the bar just under shoulder height and grip it wider than your shoulders.
- 2
Pull your shoulder blades together, brace your core, and duck under to rest the bar on your upper back.
- 3
Stand it up, step back, and plant your feet about shoulder-width apart.
- 4
Keeping your heels down and chest lifted, push your hips back and bend to descend.
- 5
Let your knees track out over your toes and hold a neutral spine the whole way.
- 6
Once your thighs hit parallel, drive back up to standing.