Back Squat
With a bar across the upper back, or a weight at each side, squat to a 90-degree knee angle and stand back up.
Demonstration
Official photo sequences from the Army's drill manual, read left to right, top to bottom.
Photos: U.S. Army Center for Initial Military Training, ATP 7-22.02. Approved for public release.
How to perform it
Free Weight Training (core exercise)
Starting position
Straddle Stance with the toes pointed slightly outward and the bar across the upper back. With dumbbells or kettlebells, hold one at each side with a neutral grip.
Straddle Stance: Stand with the feet pointing ahead and shoulder-width apart. ATP 7-22.02, para. 2-5, p. 2-3 (opens the official PDF)
Movement
- 1Lower. Bend the knees and slowly lower the body until there is a 90-degree angle between the upper and lower leg.
- 2Stand. Return to the starting position.
- 3Repeat. Repeat for the session's repetitions and sets.
ATP 7-22.02, para. 14-6, p. 14-3, Figure 14-2 (opens the official PDF)
What it develops
A common variation of the Front Squat in Free Weight Training, used to build lower-body muscular strength and endurance.
Focus: Thighs, Hips, Lower back
Form
Drawn from the cited instructions.
Cues
- Keep a natural arch in the lower back, with the head and neck in line.
- Keep the knees aligned over the feet and the heels on the ground.
Common mistakes
- Extending the neck.
- Rounding the upper back.
Cautions
- At first, do not squat deeper than 90 degrees; progress to deeper positions as strength improves.
- Use a spotter, who moves with the lifter and stays ready to assist (para. 14-7).
- Always lift a weight that can be controlled throughout the range of motion.
Substitutions
Alternatives described in the cited publication, and how they differ.
- Front Squat — The weight is held in front of the shoulders, which keeps the trunk more upright. ATP 7-22.02, para. 14-4, p. 14-1 (opens the official PDF)