Parallel Back Squat

Body region

• Legs
• Glutes

Equipment

• Barbell
• Squat Rack

Technique

1. Set the bar on your upper back, grip it firmly and step out of the rack.
2. Stand with feet shoulder-width apart, toes slightly out.
3. Brace the abs, then sit down and back until your thighs are parallel to the floor.
4. Stop at parallel and drive through the whole foot to stand up.

Cues

• Push the knees out over the toes.
• Keep the chest up and the bar over mid-foot.
• Hit the same depth every rep; a box can teach it.

Common mistakes

• Cutting reps above parallel.
• Letting the knees cave in.
• Rounding the lower back at the bottom.

Variations

• Barbell Full Squat
• Quarter Squat
• Wide-Stance Barbell Squat