The Back Squat – Why Do It?
- The Back Squat is a compound movement that recruits almost every muscle in the body – when performed correctly.
- This exercise targets the quadriceps, which make up the largest muscle group of the human body.
- Of all exercises, the Back Squat induces the body to release more ‘Testosterone’ as well as the much sought after IGF-1 (Insulin-like Growth Factor 1).
- Testosterone and IGF-1 are the two primary hormones which create an anabolic effect in the body, promoting overall Strength and Muscle Growth.
- Compound lifts, like the Back Squat, promote the most over-all muscle gains.
- Lift Big = Get Strong = Get Big
The Back Squat – How To Do It:
- Set up appropriately – preferably in a squat rack (bar setting below shoulder height with pins/safety bars set just below parallel – where your knees form a 90 degree angle to the floor).
- Position yourself under the bar – with the bar resting across your upper back/traps area and your feet just wider than shoulder width.
- As you lower yourself down, keep a natural arch in your back – lower under control until your knees/upper legs are parallel to the floor or slightly lower if you are able.
- Pause briefly at the bottom then, focusing on recruiting the upper leg muscles, push the weight back up.
- At the top, take a deep breath and repeat.
The Back Squat – Bonus Tips:
- Pull your shoulders back and position the bar in the groove of your traps and clavicles (shoulder blades).
- Your hands should take a wide overhand position on the bar.
- Set your feet just over shoulder width apart with toes pointed slightly outward.
- Tighten your core.
- From the bottom – as you push back up, think of driving your heels and instep through the floor.
Make good use of this valuable exercise – the back squat was the primary foundation of all the great bodies that have been built over the past decades – and will continue being a staple of great bodybuilders to come.
If you have any questions or relevant information you would like to share, please leave a comment below.
You may also be interested in reading: How to Gain Muscle Strength and Size; 3 Focus Lifts
Train Hard, Train Well, Train Safe.
Founder of Bodybuilding for Mass
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The Back Squat; Why and How + Bonus Tips
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