Back Squat
The king of lower-body lifts: quads, glutes, and spinal stability under a loaded bar.
LegsCore
EquipmentBarbell, Rack
DifficultyAdvanced
Sets5
Reps5-8
Duration30 min
Calories240 kcal
Rating4.9
Instructions
- 1. Set the bar on your upper traps and unrack with a tight brace.
- 2. Sit the hips down and back while keeping knees tracking over toes.
- 3. Descend until thighs are at least parallel, chest tall.
- 4. Drive through mid-foot to stand, locking hips at the top.
