The Back Squat; Why and How + Bonus Tips


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: 

How to perform the back squat

How to perform the Back Squat

  • 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.


Blessings Be,






Rich Far

Founder of Bodybuilding for Mass



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The Back Squat; Why and How + Bonus Tips

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