All exercises
The Arsenal
Back Squat
Bar on the back, sit down between your hips, stand back up.
How to do it
- —Brace before you unrack, not after.
- —Knees track out over the toes; the whole foot stays planted.
- —Depth first, load second.
Common mistakes
- —Quarter-repping heavy weight.
- —Knees caving in under fatigue.
- —Loosening the brace at the bottom.
Scale it easier
Goblet or box squats to own the depth and position.
Scale it harder
Pause squats, tempo descents, or higher-rep back-off sets.
Don't have the equipment?
Goblet squatSplit squatsLeg press