Back Squats 101

Squatting is a movement that engages several muscle groups and joints at once. It’s really effective since it strikes the entire lower body in one fell swoop. It puts a lot of strain on your glutes, quadriceps, hamstrings, and calves, as well as the smaller stabilizer muscles and ligaments that support your primary leg muscles.

Squats also improve ankle and hip mobility, which, when combined with the strength advantages, can assist to lower your risk of injury when participating in sports. The squat works not just your lower body, but also your core, and since there are so many huge muscles involved, rattling through a set of squats will get your heart racing, helping you burn calories and improve your cardiovascular fitness.

You’re probably eager to get started squatting right away after hearing about all those advantages, so let’s get started.

Back Squat

The back squat is a lower-body exercise that targets glutes, hamstrings, and quadriceps. Because of its capacity to increase strength, power, and size, it’s sometimes referred to as “the king of all workouts.”

It is, nevertheless, one of the most frequently botched exercises. Walking around a weight room and seeing lifters with excellent Squat form is an uncommon sight, especially when folks are training on their own without the assistance of a strength coach.

When performed incorrectly, the Back Squat may be extremely risky and increase your risk of knee or back damage. It’s a risk-free exercise that, if done correctly, will undoubtedly make you a better athlete.

Back Squat Everyday for 30 Days Training Method

The 30 days squat challenge is a training method that aims to improve the number of squats you can do and also improve your strength, endurance and overall look. It’s a simple program that provides tremendous results for many that completed the challenge. It involves incorporating the back squat into your daily routine. Each day increases the squat amount you need to do except for the rest days where you shouldn’t do any squats. The 30-day training method is the following:

1. 50 reps
2. 55 reps
3. 60 reps
4. REST DAY
5. 70 reps
6. 75 reps
7. 80 reps
8. REST DAY
9. 100 reps
10. 105 reps
11. 110 reps
12. REST DAY
13. 130 reps
14. 135 reps
15. 140 reps
16. REST DAY
17. 150 reps
18. 155 reps
19. 160 reps
20. REST DAY
21. 180 reps
22. 185 reps
23. 190 reps
24. REST DAY
25. 220 reps
26. 225 reps
27. 230 reps
28. REST DAY
29. 240 reps
30. 250 reps

Try to do the repetitions all at once each time but if you feel like you need a break at some point try to stick it out for at least 10 more reps from the time you feel like you need a break.

Back Squat Biomechanics

The squat is a close-chain action in terms of biomechanics, involving synchronous extension patterns of the ankle, knee, and hip joints. Squats may be done in a variety of ways, with varied foot widths, foot positions, load positions, and depths. It’s vital to remember, too, that each of these modifications will have an impact on knee joint forces and muscle activation patterns.

Some academics have expressed worry regarding the magnitude of knee compressive pressures that occur during full-range squats, however this issue has been dismissed by prominent strength and conditioning organizations such as the National Strength and Conditioning Association (NCSA). The NCSA has dismissed these concerns in its Position Paper on Squat Exercise 95, citing substantial scientific evidence that full-range squats do not expose the knee to detrimental compressive stresses. Researchers have discovered that knee joint compression is higher in the partial range of motion squat, as patellofemoral joints encounter peak stresses at 90-100 degrees of knee flexion.

When done correctly, regardless of depth, and under proper supervision, the squat is not only safe, but it can also help prevent knee problems. The researchers also found that bouncing out of the bottom position of a squat to aid commence the climb increases the mechanical strain on the knee joint. Because muscle lengthening is often substantially higher during full range of motion squats, the biggest forces and muscular tension occur at the transition from descent (eccentric) to ascent (concentric).

How To Properly Execute a Back Squat

The back squat is a variation on the standard squat that uses a barbell to impart resistance to the shoulders. It’s commonly referred to as the “gold standard” for improving athletic performance since it necessitates the coordinated interaction of several muscle groups.

While still working the quads, the reverse squat emphasizes the glutes and hips. To properly execute a back squat here are a few steps you have to follow:

1. Add some weights to the barbell
2. Step under the bar
3. Rest the barbell over your shoulders and traps
4. Position your hands evenly on each side of the bar
5. Position your feet at shoulder width apart
6. Keep your chest high and brace your midline
7. Take a deep inhale to fill your lungs with air.
8. Un-rack the barbell
9. Step away from the rack
10. Take in another big breath
11. Make sure your body is tight and ready
12. To get into a squat position, move your hips back and bend your knees at the same moment
13. Maintain a straight back, forward-facing knees and feet, and heels on the ground. At the bottom, your knees must not go past your toes, but rather should be in line with them
14. Exhale as you push up from the bottom and get back to the starting position

Protective gear

Gym gloves are the most basic and first thing you should buy before heading to the gym. You may feel that gym gloves aren’t required for all exercises, but the fact is that no matter what sort of exercise you do, you’ll need protection from the frequent touch of your hand with the equipment when you grab and hold. The constant friction between the two causes blisters, sores, and can even swell up parts of your hands. A knee wrap should always be among your gym gear for a powerlifting look to add weight to their squat. It allows you to lift more weight and adds stability to your knee while squatting. Workout Belts are also ideal for workouts that place a lot of strain on your lower back. Any workout that you believe will put pressure on your back falls into this category including the squat.

Variations of Squats

Sumo Squat

All you have to do is broaden your stance a little to move the focus of the squat to your inner thighs and glute muscles. Stand with your toes pointing at a 45° angle and your feet wider than shoulder width apart. Lower yourself into a squat, then push yourself back up.

Split Squat

With the split squat, focusing additional attention on one leg not only boosts the advantages of squatting for that leg, but it also tests your core stability. Take a huge step backwards from a typical squat stance, raising your heel so your back foot is on its toes. Gently lower your back leg until it is almost touching the ground, then slowly lift back up.

Front Squat

The front squat, a logical evolution from the goblet squat, emphasizes the quadriceps more than the back squat and also tests the core, which is continuously striving to keep the upper body balanced. Create a “shelf” across the front of your shoulders where you may comfortably hold the barbell in this movement. Keep your elbows up and facing forwards to prevent the bar from pulling you forward.

Overhead Squat

When you’ve mastered every other squat, try the extremely difficult overhead squat to push your legs and core. Squat while holding a barbell above with your arms straight and shoulders shoulder-width apart.

Goblet Squat

A kettlebell or dumbbell, held to your chest with your elbows tucked in, may be used to do the goblet squat. The goblet squat is a fantastic approach for novices to add weight to their squats while maintaining proper form, and it may also be used as a transition from air squats to barbell back and front squats. It’s also good for your back and core strength to keep the weight close to your chest.

Free Weight Squats vs Machine Squats

The results of a research that compared the free weight barbell squat to the Smith machine squat were not particularly unexpected. A study compared the Smith machine squat, electromyography (EMG) activity in the biceps femoris, gastrocnemius, and vastus medialis and discovered that it was considerably greater during the free weight squat.

Although there was no change in EMG activity between the two workouts for any other muscles, the free weight squat had 43 percent greater EMG activity overall.

This paper summarizes the findings of the great majority of similar studies, indicating that the free weight squat is considerably superior in terms of overall efficacy.

The machine squats shouldn’t be discounted just yet because there are some benefits when exercising on them as well. When comparing the two training modalities, research found that the 1-rep max during the machine squat was greater than the free weight squat. This is owing to the fact that you only have to concentrate on the lift, leaving balance and stability to chance. Another wonderful reason to add machine squats is that because you’re totally balanced, you can isolate one leg. People who are recovering from an injury, as well as those who have balance concerns, will benefit from the machine squats.

It’s pointless to try to deconstruct each exercise to its bare bones because the studies are rather straightforward.

The free weight squat is superior for total leg muscle engagement during the exercise, while the machine squat may be better for glute and hamstring activation.

How Much Weight to Start with When Doing Back Squats?

The average weight a girl should be able to squat is determined by her weight and the strength level she is striving to achieve. With that in mind, the table below indicates how much of a female’s body weight she should be able to squat for each strength level.

• If you never trained: 40-50% of your weight
• If you trained a bit: 80-90% of your weight
• If you are training: 90-100% of your weight
• If you are experienced: 120-130% of your weight
• If you are an athlete: 150-170% of your weight

The amount of weight a man is required to squat varies depending on his strength and body weight. We’ve included estimations for what % of body weight a guy should be able to squat for each strength level in the table below.

• If you never trained: 60-70% of your weight
• If you trained a bit: 110-130% of your weight
• If you are training: 140-160% of your weight
• If you are experienced: 190-210% of your weight
• If you are an athlete: 240-280% of your weight

Benefits Of Doing Big Lifts and One Rep Max

Squats are the most effective workout for developing muscular mass, as we all know. The effects are even more impressive when you squat heavy. When done correctly, powerful squats have the ability to add significant muscular gain. They are actually good for your upper body as well. Big lifts have the following benefits for your entire body:

• Squats are an excellent way to strengthen the glutes, hamstrings, and calves.
• Improve core strength
• Builds muscle on your entire body
• Increases metabolism which burns more fat
• Improves release of hormones
• Increases physical performance
• Improves your balance
• Strengthens your back

Due to hormone release from the spinal cord, heavy strength training for singles, doubles, and triples can aid the central nervous system promote muscular growth. Hormones like testosterone and HGH are frequently released as a result of complex motions that include a lot of heavy lifting.

The deadlift, bench press, standing overhead press, back squat, and front squat are the compound movements to lift to a 1-rep max (or low-rep, heavy strength). 1RM testing should not be used with assistance exercises since the stress placed on the muscles around one joint might cause damage.