The back squat is one of the most popular exercises in the gym for building mass and strength in the legs and hips. It is a whole body exercise targeting a large amount of muscle groups, hence making it a time efficient and useful addition to any training programme.
The back squat can be used at various stages of physical preparation. At an entry level it can be used to develop basic coordination, movement patterning and postural strength. For people with more training experience, it can be loaded up with weight to develop strength, power or hypertrophy depending on the sets and reps.
Back Squat Key Muscles Worked
The back squat is a multi joint hip and knee exercise. Some of the largest muscle groups of the body are worked during the back squat. The key muscles worked and their functions are as follows:
Additionally the erector spinae, lattisimus dorsi, adductors and abdominals work to stabilise the pelvis and spine.
Back Squat Technique
There are many variations but the most common way to perform a back squat is to place a barbell on your upper back as a means of resistance.
The chest should remain high in order to maintain a straight back position throughout. The loading of this exercise can be increased as long as form is maintained. At entry level, this exercise can be completed with a wooden bar or empty bar.
Practical Applications For Any Training Goal
This is a versatile exercise. Detailed below are suggested applications for the amount of sets x repetitions of the exercise for different stages of training and training goals you might have:
Power with heavy weights - 3 sets x 3 reps