Never Skip Leg Day – Back Squat Edition

One of my all-time favorite lifts: the back squat. Any kind of weighted squats really. Leg day is my favorite day. The benefits to back squatting are many and long-lasting. Back squats help to improve lower back strength, build a strong core, improve coordination and strengthen our knees and hips. All of these things transfer over into our everyday lives. Back squats don’t strictly need to be about lifting heavy; they can be used to improve your overall health. 

Back squats target your posterior chain, meaning your lower back, glutes (butt), and hamstrings. They do work your quads (thighs) as well, but less so than the rest. If you want a quad focused squad, then you want the front squat. 

Let’s talk set up! Before you can do anything, you need to adjust your rack to best height. The ideal height should be about equal to your shoulder height. Be careful that it is not so high that you have to tip-toe to get the weight off the rack, but not so low that you are bending over forwards to put it back. Now we are getting ready to set up on your barbell. The first step is to get a good grip. You want your hands to be an equal distance from the center. Next you want to duck under the barbell and center your body underneath of it to lift it off. Be careful not to bend over to lift it off the rack, because that places unnecessary strain on your back.) 

In the first picture, I am too bent over. This is not a safe position to be lifting the barbell off the rack in. The second picture shows proper form – centered under the bar, knees slightly bent, elbows down. I am ready to unrack the weight.

As you stand up with the weight, the bar should be resting on your rear shoulder muscles. Take one or two steps back and then adjust your stance. Your feet should be roughly shoulder-width apart, with your toes pointed out slightly (not facing straight ahead of you). Then, pop your butt out and start lowering yourself down as if you were going to sit in a chair. Focus on keeping your heels on the ground throughout the entire lift and begin to stand back up once you’ve reached at least 90 degrees.

Lastly, a few tips to help you as you squat. 

  • Keep your chin and chest up. Pick a point on the wall and focus on that same point throughout the entire squat. If your eyes and chest are facing down, it will be much harder to stand the weight up.
  • Work to keep your elbows down/forward. Naturally, your elbows will be pointing behind you, but try to actively pull them down to help stabilize your body.
  • Keep your knees in line with your toes. As you lower yourself down in the squat, always be working to keep your knees tracking over your toes. They can go over your toes, but do not let them turn in toward each other.

If you are someone looking to try squatting for the first time or just looking for tips, I hope this helps! I’m no certified coach or anything, but I’ve been doing CrossFit for 5 years and Olympic weightlifting for 3. I love both sports so much and just want to share that with anyone who’s interested. Happy squatting!