> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Back squat
> Beginner - Elite · Dynamic · Bilateral. Strength
Also known as: Back rack squat, Back racked squat.
| | |
| - | - |
| **Difficulty** | Beginner - Elite |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Brian |
| **Video length** | 53 s |
## Technique
1. Position the Barbell in the rack at about chest height.
2. Stand under the bar, aligning it with your Trapezius and shoulders.
3. Grab the bar and pull your elbows forward to create a rest for the Barbell.
4. Unrack by straightening your legs and walk out 2 small steps.
5. Position your feet slightly farther than hip width apart, with your toes pointed slightly outward.
6. Straighten your spine by coming into a posterior Pelvic tilt.
7. Brace your core by breathing into your side body.
8. Initiate the movement by pushing your hips back and bending your knees.
9. Keep a neutral spine and neck.
10. Squat down until your thighs are at least parallel to the ground or lower.
11. To get up, drive through your heels, extending hips and knees.
## Form tips
* Do not rest the bar on your neck.
* Knees stay in line with the direction of the toes, actively push them outward to avoid collapsing inward. Keep your feet planted firmly and press through all four corners of the feet. Should your feet lift or shift at any point during the movement, try adjusting your stance and adding ankle mobility exercises to your routine.
* The bar should travel downward in a straight line. Avoid letting your upper body fall forward or rounding your lower back ("butt wink").
**Logging:** Total weight used.
## Muscles
Strength
- Glutes
- Hamstrings
- Quadriceps
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
* Rectus femoris
* Vastus medialis
* Vastus intermedius
* Vastus lateralis
## Equipment
## Appears in
## Progressions
Novice
Novice
Novice
## Regressions
Beginner
Beginner
Beginner
Beginner
Novice
Novice
Novice
Beginner
Beginner
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/back-squat-e0h0). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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