Back Squat

The back squat is a basic barbell strength exercise for the lower body with an emphasis on the quads, hamstrings, and glutes. The exercise also strengthens the entire core. The squat allows for heavy weights and overloads your entire body, which has been shown to increase testosterone and growth hormone, making it one of the best mass building exercises.


  1. 116_A
    Standing in a shoulder-width stance with feet slightly pointed out, rest a loaded barbell across the back of your shoulders holding it with an overhand grip.
  2. Back Squat
    Descend into a squat position by pushing your hips back and bending at the knee. At the bottom of the squat, pause, and then drive your hips upward bringing you back to starting position.

Trainer’s Tips

  • Make sure you keep a tight midsection.
  • Do not let your heels come off of the ground during the squat.