quads · Barbell · Beginner
Back Squat
The back squat is the heaviest lower-body lift most people will ever do, and it hits the glutes hardest at the bottom of the rep. Depth is what turns it from a quad exercise into a glute exercise: the deeper you sit, the more the glutes have to work to stand you back up.
Why it's in a glute program: Loads the glutes in a deep stretch, where they grow best.
How to do the back squat
- This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
Form cues
- Sit down between your heels rather than back onto a chair.
- Knees track over your toes the whole way.
- Drive the floor away and squeeze at the top.
Muscles worked
Primary: quads. Movement pattern: squat. Equipment: barbell.
Programs that use the back squat
In Glute Max this exercise appears in 5 of the coach-built programs, including Glute Growth Engine — 4 Day, Glute Power Forge — 4 Day, Glute Strength Block — 4 Day. Every program shows the animated form guide above on the workout screen.
