Library
Intermediate
strength
Back Squat
King of lower-body strength. Quads, glutes, and total-body resilience.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Legsprimary
100%Coresecondary
45%LegsCore
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Bar on upper traps, feet roughly shoulder width, toes slightly out.
02
Position 2
Brace, break at hips and knees simultaneously.
03
Position 3
Descend until thighs are at least parallel (or as mobility allows).
04
Position 4
Drive up through mid-foot, keeping chest tall.
Coach cues
- · Knees track over toes — do not cave inward.
- · Take a full breath and brace before each rep.