Often referred to as 'the king of all exercises', the back squat uses all the major muscle groups of the lower and upper body to act as either prime movers or stabilisers.
Before beginning to back squat a basic level of strength and balance is required. It is necessary to have basic flexibility in the hip and ankle joints, and to not have any dramatic muscular imbalances. For example, weak spinal erectors or improper back posture (rounding of back during the lift) can be disastrous.
Be sure to fully train the entire posterior kinetic chain, including hamstrings, flutes and spinal erectors.
How to Perform:
How to perform the back squat:
Squat depth will depend on ankle and knee flexibility. A general rule should be to squat as low as you can whilst maintaining the neutral spine (non rounded upper or lower back), heels on the ground at all times and chest up.
Whether you want an amazing bum and legs, toned abs, injury prevention, improved sports performance or to increase overall muscle everyone should do squats.
Remember build your strength first, we recommend bodyweight squats, goblet squats and broomstick back squats to improve initial strength before advancing onto the weighted back squat.
Hopefully this article has enlighten you on the benefits of squating and why we should all squat.