Back Squat Position
Proper technique and position is very important in the back squat to prevent injury but also to get the full benefit from the exercise.
You should stand with your feet apart and wider than your shoulders, but not by much. The barbell should be positioned behind your head and resting on the top of your shoulder blades, the position of the bar can vary depending on what is comfortable for you and your frame. The hand position is also something that can vary from person to person, but the common rule of thumb is that your hands be wider than your hip width.
Back Squat Action
Start by retracting your hips and pulling them backwards and at the same time bending your knees and keeping your back in a neutral position. You should descend until your quads are parallel with the floor and your knee joint makes a 90 degree angle. Your chest and head should up and your spine should be at roughtly 45 degree angle. Once at the bottom of the squat you should power up while keeping you head facing forward and your feet firmly planted on the ground.
Things to be Avoided
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allowing your knees to move forward past your toes
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allowing your back to become rounded during the squat
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allowing the bar to moveup your neck during the squat
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too much lateral movement as it may result in falling or injury
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bending your neck such as looking down during the squat
Muscles Worked
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biceps femoris
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gluteus maximus
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gluteus medius
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rectus femoris
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vastus lateralis
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vastus intermedius
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vastus medialis
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iliotibial band
