How to do the Back Squat, step by step
- Step under the bar in the rack and set it on your upper traps.
- Unrack the bar, take two steps back, and set your feet about shoulder-width, toes turned out slightly.
- Take a big breath into your belly and brace your core hard.
- Bend at the hips and knees at the same time until your hip crease drops below your knees.
- Drive up through your whole foot until your hips and knees are fully extended.
Common mistakes and how to fix them
- Knees cave inactively push your knees out over your toes
- Heels come upkeep your weight over midfoot and your heels down
- Lower back rounds at the bottomdon't squat as deep or drop the weight, keep your chest up
- Hips shoot up firstbring your chest and hips up together
How to scale the Back Squat
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Air Squat with no weight
- Goblet Squat with a kettlebell
- Box Squat to a box at the right height
What's a good Back Squat?
A rough reference for your 1RM relative to body weight. At 80 kg body weight, "1.25 ×" means 100 kg.
| Level | Men | Women |
|---|---|---|
| Elite | from 2.25 × | from 1.75 × |
| Advanced | from 1.75 × | from 1.35 × |
| Intermediate | from 1.25 × | from 0.95 × |
| Beginner | from 0.9 × | from 0.65 × |
Compare all strength standards
Benchmarks with Back Squat
- Widow Maker20 Back Squats unbroken at one weight. The bar stays on your back, rest only while standing. Score: weight
- Manion7 RFT: 400 m Run, 29 Back Squats 60 kg
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.