Back Squats: Benefits, Muscles Worked, And How To Do Safely

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Back squats are a cornerstone of strength training, offering unparalleled benefits for building lower body strength, enhancing athletic performance, and promoting overall functional fitness. While they aren’t for everyone, understanding their value and learning how to perform them correctly can help you unlock significant gains in your fitness journey.

With over fifteen years of experience in squatting, I’ve explored squat programs, from 20-rep squats to heavy 5×5 and high-rep squats. I’ve done Smolov Jr., but I never was brave enough for the Smolov Squat program.

My journey has taught me that back squats, when done with proper form and moderation, can be a powerful tool for muscle growth and recovery.

Due to their muscular and hormonal stimulus, I even used back squats as a post-game lift to boost recovery and make gains while in-season.

However, it’s crucial to approach them with respect for your body’s limits and a focus on mobility and safety.

Benefits of Back Squats

Back squats are a compound exercise that engages multiple muscle groups, making them one of the most effective movements for overall strength development.

Back squats can be a game-changer in your fitness routine when performed with proper form and a focus on mobility.

While they require respect and careful execution, their benefits for muscle growth, athletic performance, and overall health are unmatched. Whether you’re just starting or have years of squatting experience, incorporating back squats with attention to safety and mobility can lead to substantial long-term gains.

Remember, it’s about finding the right balance—don’t squat too frequently, but don’t shy away from the challenge either. Your body will thank you for it.

They are particularly beneficial for:

Building Lower Body Strength: Back squats primarily target the quadriceps, hamstrings, and glutes, essential for explosive movements in sports and daily activities.
Enhancing Core Stability: The need to maintain an upright torso during back squats significantly engages the core muscles, including the erector spinae, rectus abdominis, and obliques.
Promoting Hormonal Growth: The heavy lifting involved in back squats stimulates the release of anabolic hormones like testosterone and growth hormone, which are crucial for muscle growth and recovery.
Improving Athletic Performance: Regular back squatting enhances your ability to generate force through your lower body, improving performance in sports that require jumping, sprinting, and quick directional changes.
Boosting Metabolic Rate: Due to the intensity and the large muscle groups involved, back squats can significantly increase your metabolic rate, aiding in fat loss and overall conditioning.

Muscles Worked

Back squats are primarily a posterior chain exercise, but they really are a full-body workout disguised as a lower-body exercise. The primary muscles worked include:

Quadriceps: These muscles are the primary drivers during the upward phase of the squat.
Hamstrings: They play a crucial role in stabilizing the knee joint and assisting in the control of the squat’s descent.
Glutes: The gluteus maximus, medius, and minimus are heavily engaged, especially as you drive up from the bottom of the squat.
Core Muscles: The rectus abdominis, obliques, and erector spinae are engaged to stabilize the torso throughout the movement.
Calves: The gastrocnemius and soleus help stabilize the ankle joint during the squat.

How to Do Back Squats Safely

Executing back squats with proper form is crucial to avoid injury and maximize benefits. Here’s how to do them safely:

Set Up: Position the barbell on your upper traps, ensuring it’s not resting on your neck. Your feet should be shoulder-width apart, with toes slightly turned out.
Engage Your Core: Before descending, take a deep breath and brace your core. This provides stability and protects your spine.
Descend with Control: Lower yourself by pushing your hips back as if sitting into a chair. Keep your chest up, and ensure your knees track over your toes.
Depth: Aim to squat until your thighs are at least parallel to the ground. Going deeper can engage more muscles, but only if you can maintain proper form.
Drive Up: Push through your heels to return to the starting position, ensuring your knees remain in line with your toes.

Tips for Improving Mobility and Safety

Mobility is a critical factor in executing safe and effective back squats. If you struggle with tight calves, ankles, or hips, consider the following tips:

Start with Air & Goblet Squats: Begin your squat journey with air squats, then progress to goblet squats to master form and build the necessary mobility.
Progress to Front Squats: Once comfortable, transition to front squats, which further challenge your core and mobility before advancing to back squats.
Use Heel Plates: If you have tight calves or ankles, using heel plates can help you maintain an upright torso and achieve proper depth.
Incorporate Mobility Drills: Regularly perform mobility exercises for your hips, ankles, and thoracic spine to improve your squat form.
Moderation is Key: While squatting frequently can lead to significant gains, it’s essential to listen to your body and avoid overtraining. Use moderation to balance intensity and recovery.

Best Back Squat Workout Programs

Incorporating the right back squat workout program into your routine can make a significant difference in your strength gains, muscle development, and overall athletic performance.

Depending on your experience level, goals, and recovery capacity, different squat programs can offer unique benefits. Here are some of the best back squat workout programs that have proven effective for a variety of lifters:

1.) Starting Strength

Ideal For: Beginners and Intermediate Lifters
Structure: 3×5 (3 sets of 5 reps)
Frequency: 3 times per week
Overview: Starting Strength is a foundational program that emphasizes building strength through compound movements, with back squats being a key focus. It’s perfect for beginners who want to establish a solid base of strength while improving their squat form.

2.) 5×5 StrongLifts

Ideal For: Beginners to Intermediate Lifters
Structure: 5×5 (5 sets of 5 reps)
Frequency: 3 times per week
Overview: StrongLifts 5×5 is a popular program designed to help lifters gain strength and muscle mass. The 5×5 structure allows you to progressively overload your squats while keeping the volume manageable for recovery. This program is particularly beneficial for those looking to increase their overall lower body strength.

3.) Texas Method

Ideal For: Intermediate to Advanced Lifters
Structure: Volume Day: 5×5; Intensity Day: 1×5
Frequency: 2-3 times per week
Overview: The Texas Method is a split program that alternates between volume and intensity days. On the volume day, you’ll perform 5×5 back squats, and on the intensity day, you’ll aim for a heavy 1×5. This program is excellent for lifters who have built a solid foundation and are looking to break through plateaus by pushing both volume and intensity.

4.) 20-Rep Squat Program

Ideal For: Intermediate to Advanced Lifters
Structure: 1 set of 20 reps
Frequency: 2-3 times per week
Overview: The 20-rep squat program, also known as the “breathing squat” program, is a high-intensity workout that challenges both your mental and physical endurance. You’ll take a weight you can usually lift for about 10 reps and push yourself to complete 20 reps, taking deep breaths between each rep as needed. This program is known for its brutal effectiveness in building muscle mass and mental toughness.

5.) Wendler 5/3/1

Ideal For: Advanced Lifters
Structure: Week 1: 5 reps; Week 2: 3 reps; Week 3: 1 rep; Week 4: Deload
Frequency: 1-2 times per week
Overview: Wendler’s 5/3/1 program is based on the principle of progressive overload, with a focus on steady, long-term strength gains. Each cycle of the program is four weeks long, with varying rep schemes that culminate in a heavy single. It’s an excellent choice for advanced lifters who want to focus on increasing their one-rep max while maintaining consistent progress over time.

6.) German Volume Training (GVT)

Ideal For: Advanced Lifters
Structure: 10×10 (10 sets of 10 reps)
Frequency: 1-2 times per week
Overview: German Volume Training is an intense program designed to pack on muscle mass by performing high volumes of work. The 10×10 structure is challenging and requires excellent form and recovery practices. GVT is best suited for advanced lifters who have a strong foundation and are looking to push their limits in terms of hypertrophy.

7.) Smolov Squat Program

Ideal For: Elite Lifters
Structure: Varied (Extremely High Volume and Intensity)
Frequency: 3-4 times per week
Overview: Smolov is a notoriously intense squat program designed for experienced lifters looking to make dramatic gains in their squat strength over a short period. It’s a high-frequency, high-volume program that requires full commitment and excellent recovery practices. Smolov is not for the faint of heart but can yield incredible results for those who can handle the demands.

8.) EMOM Back Squats (10-Minutes)

Ideal For: All Levels
Structure: 10 sets of 3-5 reps
Frequency: 1-2 times per week
Overview: The 10-Minute EMOM (Every Minute on the Minute) back squat workout is designed for those who need a quick, intense session that still delivers results. In this workout, you’ll perform 3-5 back squats at the start of every minute for 10 minutes. The key is to choose a weight that is challenging yet manageable, allowing you to complete each set with proper form. The rest of the minute is your recovery time, and as the minutes progress, you’ll feel the burn as your muscles are pushed to maintain the pace. This workout is great for building muscular endurance, improving cardiovascular fitness, and fitting in an effective lower body workout when you’re short on time.