Back squat

Question 1

How is the back squat used?

Answer 1

The back squat is a structural and core lift that loads the axial skeleton and involves large muscle groups

Question 2

What are the muscles involved in the back squat?

Answer 2

• Semimembranosus
• Semitendinosus
• Biceps femoris
• Vastus lateralis
• Vastus intermedius
• Rectus femoris

Question 3

What is the technique for the back squat?

Answer 3

1. Feet slightly wider than shoulder width apart
2. Place bar on the trapezius
3. Grab bar with a closed pronated grip
4. Lift bar off rack
5. Keep head up, chest up and out, back flat and knees outside big toe while moving downwards with knees and hips flexing at same time
6. Stop lowering when thighs are parallel to floor or back begins to round or heels raise off floor
7. Move upwards with head up, chest up and out and back flat while extending knees and hips at same time until starting position
8. Re rack the bar

Question 4

What is a spotting technique for the back squat?

Answer 4

1. Stand behind the lifter
2. Place arms under the lifter’s armpits going across the chest/shoulders
3. Mirror the lifter’s tempo and depth
4. If required lift the athlete not the bar by using arms under the armpits to help the athlete complete the rep

Question 5

What are two variations of the back squat?

Answer 5

• Front squat: is safer as less load on back, however, cannot lift as much thus less
• Goblet squat: more range of motion through hips and less load on back, however, significantly less weight can be lifted

Question 6

What are two common technique errors for the back squat?

Answer 6

• The back rounding meaning squatting too deep or weak back muscles unable to support load. Can fix by starting with shallower squats and building up back muscles
• The knees collapsing inwards via hip adduction meaning weak hip and glute muscles. Can fix by starting with shallower squats and building up back muscles