“Hearst Magazines and Yahoo may earn commission or revenue on some items through these links.”
In addition to deadlifts and chest presses, squats are considered one of the “big three” lifts since they engage multiple muscle groups and joints. But aside from your traditional bodyweight squat, back squats deserve a spot in your workout routine.
Compared to some other variations, barbell back squats reinforce proper upper-body posture and allow you to move weight that you’d otherwise be unable to lift due to limitations of upper-body strength, says Marcel Dinkins, CPT, a New York-based certified personal trainer. That’s because you use a squat rack and literally rack it on your back versus needing to pick up dumbbells or kettlebells from the ground.
Back to those multiple muscle groups—back squats primarily target the quadriceps, hamstrings, glutes, inner thighs, and calves, while also engaging the core, shoulders, and lower back muscles for stability and support, says Sarah Pelc Graca, CPT, a certified personal trainer. Most adults without existing injuries, from newbie lifters to advanced athletes, can work up to safely executing back squats, and they’re a great addition to your routine, she adds. The key to unlocking the full potential of any barbell work is proper form, says Dinkins.
Ready to get started? Here’s a full guide to back squats, including how to do them properly, common mistakes to avoid, and all the benefits you can expect when you crush the lower-body move.
Meet the experts: Sarah Pelc Graca, CPT, is a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching. Marcel Dinkins, CPT, is a New York-based certified personal trainer, Peloton Tread instructor, and former Army officer.
Benefits Of Back Squats
Lower-body strength: Back squats help strengthen a variety of muscles, including the quads, glutes, hamstrings, inner thighs, and calves, says Pelc Graca. Plus, if your goal is to put on leg muscle mass, back squats are your friend since the heavy multi-joint movement stimulates the release of growth hormones and testosterone, which are essential for muscle growth, recovery, and overall strength, she adds.
Stability and coordination: The body must recruit stabilizing muscles to balance the weight of the barbell, which trains your muscles to work as a team and promotes stability. Core stability also comes into play as you engage your abs to protect the lower back while squatting, says Pelc Graca.
Mobility: Back squats can improve your hip, knee, ankle, and shoulder mobility as you lower and rise from the squat, says Dinkins. What’s more, by deepening your range of motion you’ll be able to improve your squat and increase the amount of weight you’re able to lift, so it’s a win-win, she adds.
Mental toughness: Back squats help develop mental toughness, confidence, and resilience, says Pelc Graca. “Performing back squats requires mental discipline and focus, fostering a mindset of resilience and determination that can carry over into other areas of life, and lifting heavy weight helps to improve your confidence and feel like you’re unstoppable.”
Bone density: Back squats (and lifting heavy weights in general) help to increase bone density, which is particularly important for women since they’re at a higher risk of osteoporosis, says Pelc Graca.
Functional movement: Back squats mimic daily movements, like sitting down and standing up, and as you age, it’s imperative to include functional movements so you can continue doing the activities you love with ease, says Pelc Graca.
FYI: If you have previous or existing back, knee, shoulder, or hip injuries, Pelc Graca recommends clearing it with your doctor before back squatting. Those who are pregnant should also get the green light from a pro, she adds.
How To Do A Back Squat
How to:
-
Set up squat rack with desired weight, or use just the bar. (Option: Swap barbell for a set of dumbbells).
-
Stand with your feet about shoulder-width apart and toes pointing forward, with the barbell resting on your upper back or dumbbells on shoulders (think: traps and shoulders—*not* your neck). Make sure the barbell is centered and not too far left or right.
-
Grab the barbell with your hands in a comfortable position, slightly wider than shoulder-width. (Look for “pinky rings” on most barbells to help you find the right place to grab and wrap your pinky fingers around these markings).
-
Engage your core and inhale, as you lift the bar off the rack and take one step backward to avoid any obstructions. Make sure your feet are even and keep your spine in a neutral position.
-
Firmly plant your feet as you bend your knees, push the hips back, squeeze the glutes, and descend for three seconds into a squat until glutes are slightly below parallel.
-
Keep your torso upright and exhale as you squeeze your glutes and push through your feet back up to the starting position. That’s 1 rep. Complete all reps, then walk the bar back to the rack.
Pro tip: If you’re not ready for a barbell, Pelc Graca suggests starting with a PVC pipe or golf club to get comfortable with the movement pattern and form.
How many reps and sets of back squats should you do?
For strength: If your goal is to boost strength, you want to focus on lifting heavier weight with lower repetitions, says Pelc Graca. The objective is to increase the maximum amount of force your muscles can produce.
-
Do 3 to 5 sets of 1 to 6 reps.
-
Rest 2 to 5 minutes between sets.
For muscle growth: Hypertrophy training focuses on increasing muscle size through moderate to high repetitions with moderate to heavy weights, says Pelc Graca. The goal is to maximize muscle fiber recruitment and time under tension.
-
Do 3 to 5 sets of 8 to 12 reps.
-
Rest for 60 to 90 seconds between sets.
For beginners: Pelc Graca says to focus on form and work on nailing a few lighter sets to help reinforce movement patterns and provide sufficient volume for muscle development.
-
Do 3 to 4 sets of 6 to 10 reps.
-
Rest for 60 to 90 seconds between sets.
How To Progress A Back Squat
In order to create change in the body, your muscles must be “overloaded,” so Pelc Graca and Dinkins suggest the following progressions:
-
Increase weight: Increase the load you lift by adding five to 10 pounds at a time.
-
Up the volume: Add extra reps and/or sets.
-
Play with tempo: Lower down into your squat slowly (the eccentric phase of the squat) to increase time under tension. You can also pause for one to two seconds at the bottom of your squat, before pushing back to start.
How To Incorporate Back Squats Into Your Workout Plan
It’s generally best to kick off your workout with them (of course, after a proper warm-up), says Pelc Graca. “This allows you to give the maximum amount of energy and focus to your back squats, while also prioritizing compound movements first, which have the biggest impact on strength and muscle growth.”
Naturally, back squats are a cornerstone of lower-body training, given their emphasis on strength and muscular development, but they can also be added to a total-body workout since they engage multiple muscle groups and help build overall power, says Pelc Graca. Or, try adding back squats into an upper-lower workout split to provide adequate recovery and targeted training, she adds.
As for how often to do back squats, Pelc Graca says incorporating the move one to three days a week is sufficient for most people.
Common Back Squat Mistakes — And How To Fix Them
-
Not Going Deep Enough—Or Overdoing It: Squatting too shallow (not reaching parallel or below) or too deep (losing form at the bottom) cuts the movement short and/or increases the risk of injury if form is compromised, says Pelc Graca. Instead, focus on squatting to at least parallel, where your hip crease is below the top of your knee, she says. If needed, use a box or bench as a depth guide.
-
Letting Knees Cave Inward: This may cause knee pain and up your chance of injury, so it’s best to actively push your knees out during the movement, says Pelc Graca. You can also use a resistance band around your knees to cue proper knee alignment.
-
Excessively Leaning Forward: This can throw off your balance and cause back pain, so focus on keeping your chest up, says Pelc Graca. You also want to ensure the barbell is properly positioned on your traps and not too high on your neck.
-
Lifting Heels Off The Ground: Shifting your weight onto the toes and lifting your heels is a no-no, so Pelc Graca says to keep your weight evenly distributed across your feet, particularly through the heels. Placing a small weight plate under your heels can also help cue proper distribution.
-
Pushing Through Pain: You shouldn’t feel pain in the lower back, but if discomfort strikes, Pelc Graca recommends strengthening your core and maintaining a neutral spine throughout the squat. You should also start with lighter weights and progressively increase as your form improves. Similarly, if you feel discomfort in the knees, Pelc Graca says to avoid letting your knees travel too far forward and ensure they’re tracking in line with your toes. Strengthening the muscles around your knees, including the quads and hamstrings, can also help nix pain.
Back Squat Variations
The following exercises work similar muscles as the back squat and serve a major bang for your buck, according to Pelc Graca.
Goblet Squat
How to:
-
Start standing with your feet hip-width apart holding a kettlebell or dumbbell in front of your chest with elbows pointing toward the floor.
-
Push your hips back and bend knees to lower into a squat.
-
Press through your heels to return to start. That’s 1 rep.
Bulgarian Split Squat
How to:
-
Stand about two feet in front of a box or step and extend your right leg back to place the top of your right foot on it. This is your starting position.
-
Bend at knees to lower down until the right knee gently taps the ground, keeping your shoulders back, chest up, and hips facing forward.
-
Pause, then press through the left heel to return to start. That’s 1 rep.
Step-Up
How to:
-
Start standing facing a box or other sturdy, elevated surface with hands on your hips (Option: To level up, hold a barbell on your upper back or dumbbells on your shoulders.) Engage core, then step your left foot up onto the box.
-
Press through the left foot to re-straighten the left leg while driving the right knee forward in front of your body and up to hip height, maintaining a 90-degree bend in the right knee and coming to balance on the left leg on top of the box.
-
Return to starting position. That’s 1 rep.
Glute Bridge
How to:
-
Lie on the ground, with your feet flat on the floor about shoulder-width apart, knees bent and slightly angled out, and arms by your sides on the floor.
-
Place the dumbbell where it’s comfortable on your hip bones and maintain a neutral pelvis. (Option for no weight.)
-
Engage your core, then push through your heels as you scoop your hips up toward the ceiling and squeeze your glutes at the top when you reach full hip extension. Keep your ribs down (don’t arch your back) and chin slightly tucked or head at neutral.
-
Inhale as you gently lower down. That’s 1 rep.
You Might Also Like
-
Jennifer Garner Swears By This Retinol Eye Cream
-
These New Kicks Will Help You Smash Your Cross-Training Goals