Back Squat: Technique, Biomechanics, and Coaching Cues

How do you do a back squat coach?

The back squat is a foundational, full-body compound exercise that, when executed with precise technique, builds significant lower body and core strength. Mastering the back squat involves proper setup, a controlled descent, maintaining stability at the bottom, a powerful ascent, and safe re-racking, all while prioritizing spinal integrity and joint health.

The Unrivaled Power of the Back Squat

The back squat is often hailed as the "king of exercises" for good reason. It's a fundamental human movement pattern that translates directly to daily activities and athletic performance. Beyond just building impressive quadriceps and glutes, a properly executed back squat engages nearly every muscle in the body, fostering full-body strength, stability, and coordination. From a biomechanical perspective, it's a closed-chain, multi-joint movement that trains the body to move as a cohesive unit under load, making it invaluable for both strength development and injury prevention.

Anatomy & Biomechanics of the Back Squat

Understanding the muscles and joints involved is crucial for optimal performance and safety.

• Primary Movers (Agonists):
  • Quadriceps Femoris (Vastus Lateralis, Medialis, Intermedius, Rectus Femoris): Primarily responsible for knee extension during the ascent.
  • Gluteus Maximus: Extends the hip and contributes significantly to the powerful drive out of the bottom.
  • Adductor Magnus: Works synergistically with the glutes and hamstrings for hip extension.
• Synergists & Stabilizers:
  • Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus): Assist in hip extension and stabilize the knee.
  • Erector Spinae: Maintain a neutral spine throughout the movement, resisting spinal flexion.
  • Core Muscles (Transverse Abdominis, Obliques, Rectus Abdominis): Create intra-abdominal pressure to stabilize the trunk and spine.
  • Calves (Gastrocnemius, Soleus): Contribute to ankle stability and some plantarflexion.
• Joint Actions:
  • Hips: Flexion during the descent, extension during the ascent.
  • Knees: Flexion during the descent, extension during the ascent.
  • Ankles: Dorsiflexion during the descent, plantarflexion during the ascent.

Setting Up for Success

Proper setup is paramount for a safe and effective back squat.

• Bar Placement on the Rack: Set the J-hooks or safety pins so the barbell is approximately mid-chest height. This allows you to unrack the bar by extending your knees, without having to stand on your toes.
• Bar Position on Your Back:
  • High Bar: The bar rests on the upper trapezius muscles, just below the C7 vertebra. This position typically allows for a more upright torso and is often preferred by Olympic weightlifters and general fitness enthusiasts.
  • Low Bar: The bar rests lower, across the posterior deltoids and scapular spine. This position allows for more hip dominant movement, often seen in powerlifting. For general instruction, we will focus on the high bar position.
• Grip:
  • Use an overhand, pronated grip, slightly wider than shoulder-width apart.
  • Pull the bar down into your traps, creating a "shelf" with your upper back muscles. This helps secure the bar and prevents it from rolling.
  • Maintain a neutral wrist position.
• Foot Stance:
  • Stand with your feet approximately shoulder-width apart, or slightly wider, depending on your individual anatomy and mobility.
  • Point your toes slightly outward (5-30 degrees). This allows for better hip external rotation and helps prevent knee valgus (knees caving in).
• Bracing & Posture:
  • Take a deep breath into your abdomen (not just your chest).
  • Brace your core muscles as if preparing to take a punch. This creates intra-abdominal pressure (Valsalva maneuver) which stabilizes your spine.
  • Maintain a neutral spine throughout – avoid excessive arching (hyperextension) or rounding (flexion) of the lower back.
  • Keep your chest up and shoulders pulled back and down.

The Five Phases of the Back Squat

Let's break down the movement into actionable steps.

Phase 1: Setup & Unrack

1. Approach the Bar: Step under the bar, positioning it on your upper traps (high bar).
2. Hand Placement: Grip the bar firmly, slightly wider than shoulder-width, pulling it into your back.
3. Foot Placement: Position your feet directly under the bar, ready to unrack.
4. Brace: Take a deep breath and brace your core.
5. Unrack: Drive through your midfoot, extend your knees and hips simultaneously to lift the bar off the rack.
6. Step Back: Take 2-3 controlled steps backward to clear the rack, adjusting your foot stance as described above. Ensure you are centered and stable.

Phase 2: The Descent (Eccentric Phase)

1. Initiate with Hips: Begin the movement by simultaneously pushing your hips back and bending your knees. Think about "sitting back" into a chair.
2. Knees Out: Actively push your knees outward, tracking them in line with your toes. This engages the glutes and prevents knee valgus.
3. Maintain Torso Angle: Keep your chest up and maintain a relatively consistent torso angle relative to your shins. Avoid letting your chest collapse forward.
4. Controlled Movement: Descend slowly and with control. Do not simply drop into the squat.
5. Depth: Continue descending until your hip crease is below the top of your knee (parallel or slightly below parallel). This is generally considered "full depth" and allows for maximal muscle activation. Your mobility will dictate your deepest safe position.

Phase 3: The Bottom Position

1. Maintain Tension: At the bottom, do not relax. Maintain tension in your glutes, quads, and core.
2. Chest Up & Knees Out: Keep your chest proud and your knees actively pushed out.
3. Stable Foot: Ensure your entire foot remains in contact with the floor, with weight distributed through the midfoot to heel. Avoid lifting your heels.

Phase 4: The Ascent (Concentric Phase)

1. Drive Up: Initiate the ascent by driving forcefully through your midfoot and heels.
2. Hips and Chest Rise Together: Think about pushing the floor away from you, driving your hips and chest upward simultaneously. Avoid letting your hips shoot up faster than your chest (often called a "good morning" squat).
3. Maintain Core Brace: Keep your core tightly braced throughout the ascent.
4. Knees Out: Continue to actively push your knees out, preventing them from caving inward.
5. Stand Tall: Extend your hips and knees fully at the top, but do not hyperextend your knees or lock out excessively.

Phase 5: Re-rack

1. Walk Forward: Once you've completed your last repetition, take 2-3 controlled steps forward until the bar is directly over the J-hooks.
2. Find the Rack: Look for the uprights or J-hooks, not down at your feet.
3. Safely Re-rack: Gently lower the bar onto the J-hooks.

Key Coaching Cues & Common Errors

Here are vital cues and common mistakes to watch for:

• "Brace your core!" – Essential for spinal stability.
• "Knees out!" – Prevents knee valgus and activates glutes.
• "Chest up!" – Helps maintain an upright torso and prevents rounding of the back.
• "Sit back!" / "Hips back!" – Initiates the movement correctly.
• "Drive through your midfoot/heels!" – Ensures proper force application.
• Common Errors:
  • Knee Valgus (Knees Caving In): Often due to weak glutes, tight adductors, or poor motor control. Cue "knees out!"
  • "Good Morning" Squat: Hips rise much faster than the chest, placing excessive strain on the lower back. Cue "chest up!" or "hips and chest rise together!"
  • Excessive Lumbar Flexion ("Butt Wink"): Rounding of the lower back at the bottom of the squat. Can be due to tight hamstrings/adductors, poor ankle mobility, or insufficient core bracing. Address mobility and core strength.
  • Shallow Depth: Not descending to parallel or below. Limits muscle activation and strength gains. Work on mobility and practice with lighter loads.
  • Heels Lifting: Indicates poor ankle mobility or shifting weight too far forward. Work on ankle dorsiflexion and cue "weight through midfoot."
  • Bar Rolling: Bar isn't properly secured on the back. Cue "pull the bar into your traps."

Programming Considerations

For general strength and hypertrophy, a common starting point is:

• Sets: 3-5 sets
• Reps: 5-10 repetitions
• Frequency: 1-3 times per week, allowing for adequate recovery.

Always prioritize proper form over the amount of weight lifted. Implement progressive overload by gradually increasing weight, reps, or sets over time to continually challenge your muscles.

Safety First

• Warm-up: Always perform a dynamic warm-up before squatting, including joint rotations, bodyweight squats, and light cardio.
• Spotters: When lifting heavy, always use safety pins in a power rack or have experienced spotters.
• Listen to Your Body: If you feel sharp pain, stop immediately. Distinguish between muscle fatigue and joint pain.
• Start Light: Begin with just the bar or very light weights to perfect your form before adding significant load. Ego lifting is the fastest route to injury.

Conclusion

The back squat is an incredibly effective and rewarding exercise, but its benefits are unlocked through diligent practice and unwavering attention to form. By understanding the biomechanics, meticulously following the phases of the lift, and actively applying coaching cues, you can safely and effectively build a strong, resilient body. Approach each squat with purpose and precision, and you will reap the profound rewards this "king of exercises" has to offer.