From Men's Health · Brett Williams, NASM · · 1m 30s
Back Squat Form Guide
How to back squat without injury.
In brief
How to back squat without injury. Proper barbell back squat form prevents injury while building leg strength. Originally reported by Men's Health.
Barbell Back Squat Basics
The barbell back squat challenges major muscles, promotes growth, and builds strength when done correctly.
Why Form Matters
Rushing reps without proper form risks injury during this technical exercise that demands high energy output.
Expert Guidance
Men's Health fitness director Ebenezer Samuel, C.S.C.S., and senior editor Brett Williams, C.P.T., guide back squat technique.
Setup for Safety
Use a power rack with safety catches to position the bar just below shoulder height and racks one or two notches above the bottom.
Correct Technique
Dip under the bar, place it on the traps, pull elbows down, push up to lift, and move feet wider than shoulder width.
Lowering Process
Inhale deeply, lower slowly for two seconds, keep back straight, and open knees without rounding the lower back.
Muscle Benefits
The barbell back squat targets quads, glutes, and low back extensors for growth and athleticism.
Avoiding Common Mistakes
Hamstrings and abs don’t significantly engage; focus on keeping the back straight to prevent injury.
Squat Depth
Aim for thighs parallel to the ground; deeper squats are possible with good mobility but avoid rounding the back.
Workout Integration
Do back squats early in workouts with 3-4 sets of 3-10 reps once or twice weekly for optimal results.
Here's the gist
Proper barbell back squat form prevents injury while building leg strength.
