Back squat (Skill)
Bilateral Strength Movement Skill Progression
To improve lower limb strength, mobility and posture
Back squat start position.
Back squat bottom position (side view).
Back squat bottom position (front view).
Position a barbell in a squat rack set to armpit height
Place the barbell across the upper back, gripping slightly wider than shoulder width
Place the feet slightly wider than hip width and turn the toes slightly outwards
Prior to initiating movement, breathe in, tighten the trunk and lift the chest
Initiate descent by pushing the hips backwards and sitting through the heels
Push the knees outwards in line with the toes. Trying to pull the feet apart might help
The back should remain in a neutral position with the chest and head up
Descend until the thighs break parallel to the ground or until you cannot maintain a neutral back position
Stand up quickly by driving through the heels and leading with the chest
Breathe out as you achieve an erect stance
Learning: 3 x 8–12 repetitions (2–3min recovery) with 15–30kg barbell
Basic strength: 3 x 5–7 repetitions (2–3min recovery) at RPE of 7–8 or 70–85 per cent 1RM
Maximum strength: 3–5 x 1–4 repetitions (3–5min recovery) at RPE of 8–10 or 85–100 per cent 1RM