Purpose/ Benefits

The purpose of this exercise is to target the major muscle groups in the lower body, such as the quads, hamstrings, and glutes. Two commonly known squat variations are the front squat and the back squat which will emphasize different muscle groups. A front squat will have a greater emphasis on the quads while a back squat will have a greater emphasis on the glutes and hamstrings. To perform a back squat properly it is important to understand the movement pattern, which is why learning the front squat first would be an adequate progression exercise. 

Execution and how to perform this exercise:

1. To set up the rack for a back squat:

1. Set the bar hooks to slightly shorter than shoulder height 

1. This will allow you to safely unrack and rerack the barbell

2. Set the safety bars to a height that will allow the hips to travel until they are parallel to the floor

2. To set up for a back squat:

1. Step underneath the bar so that it rests on top of the shoulders

2. Ensure that the hands are evenly placed on both sides

1. Example: place the end of the thumbs at the start of the first textured part of the barbell 

3. Brace the core

4. Find a feet placement that is slightly wider than hip width

3. With steps 1 and 2 in mind, unrack the bar from the hooks and prepare for the downwards movement:

1. Allow the hips and knees to bend as if sitting down in a chair

2. Stop when the hips are parallel to the floor

4. For the upwards movement:

1. Push the feet away from the ground and allow the hips to extend 

2. Also, think about pushing the barbell from the middle of the back

1. This will assist in having a more upright posture as you stand up 

5. Repeat steps 3 and 4 for 10 to 12 repetitions of 2 to 3 sets