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3 Simple Steps to Improve your Back Squat

Get Strong and build mental toughness with the king of strength exercises.


Heavy numbers on the back squat can be ego lifting, but you should be careful how you progress to heavily load the barbell. Check out 3 simple steps to improve your back squat.

BOXROX in a collaboration with PROGENEX broke down the secrets to safe and effective squatting in the movement series of 2014.


Correctly performed full squat is a complex movement you really need. It is known as a fundamental exercise for increasing functional strength and building muscles of legs, buttocks and core, while in between also improving balance, coordination and overall body skeletal health. It is also an exercise that is considered an effective intervention for patients with low bone mass.

Read More: 6 Important Back Squat Benefits

When doing the back squat, keep the following tips in mind:


1. Place your feet about shoulder width with toes facing forward

2. Grip: hold the bar in just past shoulder width.

3. Load the bar so it rests on the upper back – traps. Core is locked, back is straight.


1. Push the hips backwards during the downward movement. Hold the chest up. Make sure knees track over the toes and the toes facing outwards. Bar is central to midline.


2. Depth: hips need to go below parallel.


1. Half squatting or not going into the full depth: choose a lighter weight instead and do the full squat with the honest person watching and commenting on your depth.

2. Choosing weights that are too heavy: besides having an honest person watching your depth, be also honest with yourself and don`t try to lift weight you can`t control.

3. Squatting in running shoes: try doing squats with weightlifting or powerlifting shoes with a solid heel. You will never go back again.

4. Not pushing your knees out: be accurate. Don`t let your knees slide in while standing up from the bottom position.


5. Not caring about technique enough: it should be your number one priority.

You know how to improve your back squats, but maybe you don’t know some of these squats secrets that every athlete should use.

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