The back squat is often hailed as the king of lower body exercises, and for good reason. It’s a compound movement engaging multiple joints and major muscle groups, making it incredibly effective for building strength and muscle mass. This guide will break down the proper squat technique, helping you maximize results while minimizing the risk of injury.
The squat primarily targets the glutes, quadriceps, and spinal erectors. While the hamstrings can contribute to hip extension, their involvement in the squat is minimal due to the bent knee position. Contrary to popular belief, the abdominals play a minor role in the squat, with EMG data showing low activation levels.
For optimal muscle growth and strength development, aim to squat with at least 70% of your one-rep max, focusing on a rep range of 5-10 for hypertrophy and 3-6 for strength. However, prioritizing proper form over weight is crucial. If your technique is flawed, consider reducing the weight and dedicating time to mastering the movement before progressively overloading.
Before starting, ensure the bar is loaded evenly and centered in the rack. Set the bar height so it clears the j-hooks during the walkout, typically around armpit height. While there are variations in bar placement (high bar vs. low bar), this guide focuses on the high bar squat, which is generally more comfortable and supportive for the lower back.
Position your hands comfortably close to your shoulders for optimal upper back engagement and stability. Avoid actively gripping the bar; instead, let it rest securely on your upper back. Unrack the bar by pushing your hips forward, not by squatting it up with your knees.
Take three steps back from the rack: a small step with your non-dominant leg, a medium step with your dominant leg, and a final small step to align your feet. Maintain a foot stance slightly wider than shoulder-width, with a 15-30 degree outward angle.
The squat can be broken down into three phases: brace, descend, and lift. During the bracing phase, distribute your weight evenly across your feet, keeping your heels and big toes planted firmly on the ground. Maintain a neutral head position with your eyes looking forward and elbows slightly back. Take a deep breath into your diaphragm, expanding your belly against your belt to create a rigid core.
Initiate the descent by simultaneously bending at the hips and knees. Push your knees forward and slightly outward, tracking in line with your toes, while sitting your hips straight down. Maintain even weight distribution throughout your feet. The bar path should be a straight vertical line over the mid-foot. Keep your upper back engaged, preventing your chest from collapsing forward. Control the descent, aiming for a one-second negative.
Squat to at least parallel, where your thighs are parallel to the ground. For competition standards, the hip crease should go below the knee joint. Upon reaching the bottom (the “hole”), immediately reverse the motion, utilizing the stretch reflex. Drive your back up into the bar, keeping your head slightly up for proper spinal alignment.
Explode out of the hole with maximum force, exhaling around two-thirds of the way up. Upon reaching the top, repeat the bracing phase and continue for the desired number of repetitions.
Common squat errors include knee valgus (knees caving inward), which can often be addressed by ensuring adequate foot flare and actively driving the knees outward. Using mini bands or hip circles can help reinforce proper form. Another common mistake is lifting too heavy and sacrificing depth. Finally, while some degree of “butt wink” (lower back rounding) is often unavoidable, excessive rounding may require adjustments in depth or stance width.
If injuries prevent squatting, consider alternatives like machine squats, hack squats, or Smith machine squats. Lunges are also effective but lack the same overloading potential. As a last resort, a leg press combined with lower back extensions can partially mimic the benefits of the squat.
