How to back squat properly | An expert guide to nailing your form

I’d bet my gym membership on it you’ve done back squats before. Basically everyone has, but are you doing them properly? The compound exercise is proven to build strength and muscle, but use the wrong technique and you run the risk of injury. I’ve been there. The good news is it’s easy to stave off strains and pulled muscles once you know how, and Nike trainer Naomi Hefferman has got you covered. Here’s everything you need to know about the back squat (using either a barbell or dumbbell), so that you can hit your goals safely and effectively.

What is a back squat?

‘A back squat typically uses a barbell, placed on your upper back, traps and shoulders. It’s a strength exercise that involves squatting down until your thighs are parallel or just below parallel to the ground, keeping your back straight and core engaged.

‘A back squat can also be performed with a dumbbell; position it horizontally across your upper traps and hold each end of the dumbbell in each hand.’

What muscles does a back squat work?

• Quads
• Glutes
• Hamstrings
• Spinal erectors
• Lower back
• Core

How to do a back squat properly: Your step-by-step guide

The tiniest of adjustments can make the world of difference when performing back squats. Stick to these instructions and you’re golden.

1. Set up a barbell on a squat rack, so that it is just below your shoulders when standing up straight.
2. Step underneath the bar, resting it lightly on your upper traps and shoulders.
3. With your hands around the bar in an overhand grip, with your knuckles on top, hold the bar just outside of your shoulders.
4. With your feet just wider than your hips and your toes turned outwards slightly, lift the bar off the rack and onto your back, keeping your chest up and back straight.
5. Slowly begin to squat down, pushing your hips back and down as if sitting into a chair, without letting your knees roll inwards and keeping your chest up, but allowing your torso to lean forward as needed.
6. Lower until your hips drop just below your knees, and your knees track in line with your toes, then push through the floor to return to standing. That’s one rep.

back squat

4 ways to make a back squat easier

• ‘Use a lighter weight, or no weight at all.’
• ‘Use a safety bar at your gym. This will help if you lack mobility in your upper body, since the handles on a safety bar don’t require you to rotate your shoulders backwards.’
• ‘Perform box squats, where you squat onto a box or bench, to reduce the depth required, and so that you don’t have to rely solely on your strength to reverse to your starting position.’
• ‘Consider investing in a pair of weightlifting shoes with a heel raise, like the Nike Romaleo or Savaleo shoes. These will increase your stability and squat depth since they don’t require as much flexion in your ankles.’

3 ways to make a back squat harder

• ‘Increase the load you lift.’
• ‘Perform pause squats, holding for 1-2 seconds at the bottom of your range of motion, before pushing back to start.’
• ‘Increase time under tension, by spending longer on the eccentric (downwards) motion. Take four counts to lower, then push up to standing. Another method to increase time under tension is to superset your back squats with another lower-body movement, like jump squats, kettlebell swings or glute bridges.’

6 common back squat technique mistakes to look out for

• ‘Allowing your knees to cave inwards.’
• ‘Rounding your lower back.’
• ‘Leaning too far forward and allowing your heels to lift off the ground.’
• ‘Not reaching your full depth.’
• ‘Going too low and compromising your form.’
• ‘Using excessive weight that compromises your technique.’

What are the benefits of back squats?

1.Increased lower-body strength and power

One study in 2012 found that back squats improved both lower-body strength and sprint performance.

2. Increased muscle mass

Research found that back squats are superior for building lower-body muscle mass than front squats.

3. Increased bone mineral density

Studies show that back squats, performed with loads in excess of your 1RM (one rep max), with a decreased range of motion, may maximise the potential for synthesising new bone cells.

2 back squat variations

Pause squat:

1. Set up in your back squat position as above and prepare to lower into your squat.
2. Brace your core and sit down and back, as low as you can without compromising your form.
3. When you reach the bottom of your squat, come to a full stop and pause there for a second or two.
4. Then, push through your feet to reverse to standing.

1 and ½ squat:

1. Set up in your back squat position as above and prepare to lower into your squat.
2. Brace your core and sit down and back, as low as you can without compromising your form.
3. As you push through your feet to return to standing, rise only until you’re about halfway up, without fully reversing to stand. Once you’re halfway up, slowly lower into the bottom of your squat.
4. Once at the bottom of your squat, push through your feet to reverse to fully standing. That’s one-and-a-half-reps.

5 back squat alternatives

Barbell front squat:

back squat

1. Hold a bar in a front rack position, with a shoulder-width grip and your elbows under and up. The bar should rest lightly between your neck and your shoulders, without pressing on your collarbone.
2. Step out of the rack and find a squat stance, feet hip-width apart, and toes slightly turned out. Keep your elbows high, pointing forward.
3. Brace your core, keeping your torso upright – but allowing it to lean forward as needed, and sit straight down as low as you can without compromising on your form.

Dumbbell front-racked squat:

1. Grab two dumbbells and hold at shoulder level.
2. Slightly bend the knees and bend down until your knees are at a 90-degree angle, keeping your core embraced and your back straight. Return to standing.

Dumbbell/barbell Bulgarian split squat:

1. Stand with a dumbbell in one hand (or a barbell resting on your upper traps) facing away from a bench with your right leg extended back and foot on top of the bench.
2. Bend your front knee until the knee of your rear leg is almost in contact with the floor then return to the original standing position. Try not to let your front knee (the one bending) go beyond the toes of your forward foot.

Dumbbell goblet squat:

1. Holding a dumbbell in front of your chest, stand with your feet a little wider than shoulder-width apart, toes slightly turned out.
2. Keeping your weight in your heels, bend your knees and lower your bum back and down, as if you’re about to sit in a chair.
3. As you lower, engage your core, pull your weight back through your hips and ensure your shoulders don’t round.
4. When your thighs are parallel with the floor, pause for a second, then drive through your heels to push back up to the starting position.

Barbell cyclist squat:

1. Begin by placing your heels on an elevated surface, such as a wedged board, steps, or barbell plates, with your feet narrow and a gap of 4-6 inches between them.
2. Keeping your chest up, squat down, pushing your hips back and down as though sitting into you’re a chair, bringing your knees forward.
3. Squat as low as you can without compromising on form, then push through the ground to return to standing.

How many back squat reps and sets should I do?

• If you’re a beginner: ‘Start with 2-3 sets of 8-12 reps, focusing on proper form and gradually increasing the weight you lift through progressive overload.’
• If you’re aiming to build muscle: ‘Aim for 3-5 sets of 6-12 reps, using moderate to heavy weights to challenge your muscles.’
• If you’re aiming to build strength: ‘Perform 3-6 sets of 4-6 reps, using heavy weights that allow you to maintain proper form while still challenging your strength.’

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