intermediate · legs
Back Squat
Foundational knee and hip dominant strength—depth you can own, not depth for show.
Quick answer
Bar on the upper back, brace, break at hips and knees, descend as deep as you can keep a neutral spine, then drive up through mid-foot.
Squats build legs and character. Depth should be the deepest position you can control without the low back rounding or the heels lifting. Parallel is great; ATG is optional, not moral.
Form cues
- Brace before you unlock the knees
- Knees track over mid-toes
- Chest proud without excessive forward collapse
Common mistakes
- Knees caving hard without control
- Good-morninging out of the hole
- Heels rising every rep
Programming notes
3–5 × 5–8. Cycle intensity; technique beats weekly PRs.
barbellsquat rack