Introduction
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1. Back Squat is one of the most important
and complete strength training movements
2. WHY: Utilizes HIP EXTENSION
3. WHERE IT’S USED: Functional Movements
such as walking, jogging, sprinting, jumping,
standing up, stepping up stairs, lunging, lifting
objects up off the floor, etc.
4. The squat strengthens the hip extensor
muscles, which improves strength and
performance in all of these tasks!
Joint Actions & Prime Movers
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Hip Extension
 Prime Movers:
○ Gluteus Maximus
 Synergist Movers:
○ Biceps Femoris, Semitendinosus,
Semimembranosus, & Adductor Magnus
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Knee Extension
 Prime Movers:
○ Vastus Lateralis, Vastus Intermedius, Vastus
Medialis, Rectus Femoris
Joint Actions & Prime Movers
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Back & Trunk Isometric Contraction
 Prime Movers:
○ Erector Spinae Group, Hamstrings, Latisimus
Dorsi, Trapezius, Obliques, & Abdominals
○ Hamstrings???
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Squats are a full body exercise!
Executing the Back Squat
Practice this Process in LAB!!!**
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1. ALWAYS start with and EMPTY bar first
2. Grip the bar outside shoulder width with thumbs
on top of the bar
3. Pull yourself under the bar & lift your elbows
(“trap the bar”)
4. The bar should be placed just under the spine of
the scapula (“the bone at the top of the shoulder
blades”) p. 25
5. Take 3-4 steps backwards
6. Sit your butt BACK and descend as to proper
depth, OR as far as possible with a neutral spine
7. Drive your hips straight up in the air
8. Walk the bar all the way back INTO the rack
The Importance of Bar Position
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Bar Position dictates BODY Position!!
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The bar should be placed just under the spine of the scapula (“the
bone at the top of the shoulder blades”)
What are the different forces in action here?
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Compression, Tension, & Torque or rotational force
What is a moment arm?
Breathing During the Squat
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Valsalva Manuever
 Holding your breath against a closed glottis while
pressure is applied by the abdominal and thoracic
muscles
○ Increased lung (intra-thoracic) pressure
○ Increased intra-abdominal pressure
○ Spinal Erectors contracting
Increases pressure and stability, but also in vary rare
cases could cause cerebrovascular accidents due to
increased pressure of the arteries and cerebrospinal
fluid.
Back Squat Cues
1. Butt Back
 2. Knees Out & Back p. 55
 3. Superhero Chest/Skydiver
 4. Rippetoe’s “Master Cue”- “Think
about keeping the bar over the middle of
your foot.” Why?? p. 14
 5. Tight Back
 6. Drive your hips straight up out of the
bottom.
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Back Squat Checklist
1. Neutral Spine***
 2. Neutral Neck
 3. Knees Out (&Tracking Over Toes)
 4. Appropriate Depth (for the INDIVIDUAL!!!)
 5. Feet Flat & Weight on Their Heels
 Toes turned out 30 degrees p. 47
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Back Squat Progression
1. TRX/Band-Assisted Squat (Depth)
 2. “Bottom’s Up” Goblet Squat (Neutral
Spine/Depth)
 3. Goblet Squat/behind a box (Pattern)
 4. Back Squat
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1. Assisted Squat
Purpose: Squat Depth/Mobility
 Common Flaws: Hip Hinge
 Cues: Hold on, Superman chest, Sit down (Use a box for depth, if
needed)
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2. “Bottoms Up” Goblet Squat
We learn motor skills best from the ground up (roll, creep, crawl,
kneel, stand)
 Purpose: Teach Neutral Spine at the Bottom Position
 Common Flaws: Vertical Back Angle
 Cues: Elbows inside knees, Push Out, Skydiver
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3. Goblet Squat
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Purpose: Teach proper squat pattern
Common Flaws: Depth, Vertical Back Angle
Cues: Elbows inside knees, drive your butt up
*Use Box for depth, if needed!
Back Squat Flaws & Corrections
If someone isn’t ready to back squat,
don’t let the back squat!!
 USE REGRESSIONS INSTEAD!
 There are other ways to get strong while
you’re correcting movement
dysfunctions.
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Review Items
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1. Identify the key human movement that is trained in
the back squat & why it is important to functional
movement.
2. List the prime mover muscle of the back squat .
3. List 3 of your own cues for the back squat exercise
(NOT my cues from the powerpoint or class!!).
4. List the 5 major points of the back squat checklist.
5. List the 4 back squat regressions in order, their
primary purpose, and 2-3 of your own cues for each.
6. Explain the effect of bar position on body position.