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Back Barbell Squat Muscles Worked & Benefits

The Back Squat is known as the king of all exercises as it calls into action all the major muscle groups. Essentially known as the ultimate way of testing the strength of the quads, the Back Squat is one of the most popular exercises among weight lifters. Primarily targeting the quadriceps, gluteal muscles, hamstrings as well as the lower back, the Back Squat has been considered a full body lift due to the number of mucle groups it uses. The position of your feet while performing the Back Squat will determine which muscle group is targeted the most. for example, feet together works the lower back and quads, while wider set legs will work the glutes, hamstrings and inner thighs.

Back Barbell Squat Exercise Workout & Technique

  • Ideally, stand inside a power rack to ensure your safety.
  • Adjust the uprights so that they are slightly below your shoulders, and rest the bar there.
  • Also set a pair of pins at the level below your maximum squat depth, so that in case you fail at the bottom position, you can re-rack the weight safely.
  • Rack the bar across your traps, taking a grip wider than shoulder width.
  • Once the bar is firmly across your traps, step back within the confines of the power rack, your feet about shoulder width apart, your toes pointing slightly out, elbows directly under the bar your vision straight ahead.
  • Whilst descending, inhale.
  • Begin the movement by bending at the knees. The knee line can pass the line of the knees.
  • Flex at the hips to reach maximum depth when your hamstrings fully cover the calves.
  • Maintain a neutral posture throughout the movement.
  • When you reach the bottom of the lift, exhale.
  • Stand so that you arrive at the point where you started the lift.

Tips to Execute the Perfect Squat

Squeeze your glutes as you come up, and keep your chest up throughout the movement. Ensure your elbows stay below the bar at all times, so that your head and chest are in proper alignment. Keep your heels on the floor.

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