Learning and Progressing The Back Squat

The Back Squat is an excellent exercise for building lower body strength and spinal endurance. It is also a foundational exercise in most strength and conditioning programs, and should therefore be learned if higher level fitness is desired.

We like to progress our clients in a logical step by step process to ensure they are successful once they start barbell back squatting.
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We start with the air squat, and we like to see that clients can perform this exercise with adequate control at a 3030 tempo for at least 20 repetitions. We recommend body weight control before advancing to loaded exercises. There are always exceptions of course.
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Next, clients should try to work up to a goblet squat at 50% of their bodyweight for 20 repetitions at a 2011 tempo. Just as before, there are exceptions, but this standard generally means the client has excellent motor control, endurance, and strength.
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We then proceed to barbell training to develop strength. Everyone has a slightly different stance and setup, so don’t get hung up on the details. Two strategies we use to help people find a comfortable squat is through the use of a box/bench or through wedges.
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If we see our clients aren’t balanced between their ankles, hip, and knees, and instead only squat in their knees, we have them aim for a box.
If we see our clients lean forward and avoid their knees, we like to add a wedge under their feet.
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Having trouble mastering the back squat or other strength exercises? Reach out to us.