Barbell Back Squat

Implementing these tips can greatly improve your squat performance, leading to better strength and muscle gains while reducing the risk of injury. Always start with a weight that allows you to maintain proper form and gradually increase as you become more comfortable with the exercise.

What Does The Barbell Back Squats Work?

The barbell back squat is a comprehensive, compound exercise that targets multiple muscle groups across the body, with a particular focus on the lower body. Here’s a breakdown of the primary muscles worked during a barbell back squat:

1. Quadriceps: The front thigh muscles are the main movers during the upward phase of the squat. They are responsible for knee extension.
2. Gluteus Maximus: These are the muscles in your buttocks and are heavily engaged during the squat to extend the hip, especially as you rise from the bottom position.
3. Adductor Magnus: Located in the inner thigh, this muscle works alongside the glutes and quads to stabilize the legs and assist in hip extension.
4. Hamstrings: The muscles on the back of the thigh work with the glutes to extend the hip. They play a more secondary role in the squat but are still engaged throughout the movement.
5. Erector Spinae: These are the muscles that run along your spine. They work isometrically (without changing length) during the squat to keep your spine in a neutral position and support the weight of the barbell.
6. Core Muscles (Abdominals and Obliques): Your core muscles are engaged throughout the squat to stabilize the body and maintain posture. This includes the rectus abdominis, the obliques, and the deeper core muscles.
7. Calves (Gastrocnemius and Soleus): Though not the primary focus of the squat, the calf muscles assist in stabilizing the ankle joint and contribute to the control of the movement.

Secondary muscles involved include the hip flexors, the muscles around the shoulder that stabilize the barbell, and the forearm muscles which grip the bar. Due to the compound nature of the exercise, squats also engage connective tissue (ligamens and tendons) throughout the body, contributing to overall joint health and stability.

Back Squat Frequently Asked Questions

So, Why Are Squats good for your back?

Squats, particularly when performed with proper form, can confer substantial benefits to spinal health and back strength due to their multifaceted engagement of the musculoskeletal and nervous systems. First, they stimulate the erector spinae, the muscle group running parallel along the spine, which fortifies the back against injuries and improves posture by enhancing spinal stability and alignment.

Additionally, squats encourage the activation of the core muscles, including the transversus abdominis and multifidus, which function synergistically to support the lumbar spine, reducing the risk of lower back pain and degenerative spinal conditions. This balanced muscular engagement increases the intra-abdominal pressure, effectively creating a ‘natural corset’ that supports the lumbar region, mitigating shear and compressive forces on spinal discs and ligaments.

Furthermore, by improving musculoskeletal coordination and proprioception, squats enhance the body’s ability to perform movements with efficiency and safety, thereby preventing strains that could lead to back injuries. From a biomechanical perspective, regular squatting under appropriate loads promotes the remodeling and strengthening of the connective tissue, bones, and joints involved in the exercise, contributing to a more resilient back and overall musculoskeletal system.

What is a good weight for back squat?

The “ideal” weight a woman should aim for when doing a barbell back squat varies significantly depending on several individual factors, such as experience with strength training, current strength levels, body weight, goals, and overall health. There isn’t a one-size-fits-all number, but here are some considerations that can help guide goal setting:

Back Squat Beginners

• Start with the bar alone (45 lbs or 20 kg) to focus on technique. In fact, if that feels too heavy, choose a 35 pound barbell, also known as a woman’s barbell or even utilize a PVC pipe to begin working form.
• Gradually add weight in small increments (5-10 lbs or 2.5-5 kg) as form allows.

Back Squat Intermediate – Advanced Lifters

• For women that are striving to find what is a good weight for back squat and consider themselves to be intermediate – advanced lifters, I suggest aiming for a squat that is approximately equal to her body weight and advancing up to 1.5 times her body weight over time.

Setting Realistic Goals

• Strength Standards: Resources like Symmetric Strength provide benchmarks based on body weight and experience level, offering a framework to understand where one might fall on a spectrum from novice to elite.
• Personal Goals: Some may aim for specific weights due to competitive lifting goals, while others might focus on improving overall strength, fitness, and health without a specific weight target.

Health and Safety First

• Form Over Weight: I cannot emphasize enough the importance of proper form when lifting heavier weights to prevent injuries. I would much rather women lift moderate weights safely than max out barbell back squats by using poor or compromised form.
• Progress Gradually: Increase weights gradually to ensure your body adapts properly.
• Listen to Your Body: Pay attention to how your body responds to training, and adjust your goals accordingly.

Ultimately, the “ideal” weight a women should lift for barbell back squats should align with your fitness goals, progress, and what feels challenging yet achievable for you, ensuring safety and enjoyment in your training journey.

What are the best shoes for squatting?

As a women’s fitness expert, I am asked frequently about footwear for big lifts like barbell back squats. The best shoes for squatting are those that provide a stable, flat, or minimally cushioned base, enhancing your ability to maintain proper form and maximize force production from the ground up. The ideal choice can vary based on personal preference, squatting style, and individual biomechanics. Here’s a breakdown of the types of shoes I often recommend for squatting and their benefits:

Weightlifting Shoes

• Features: These have a hard, non-compressible sole and a raised heel (usually about 0.5 to 1 inch). The raised heel helps in maintaining an upright torso and allows for deeper squat depth by improving ankle mobility.
• Best For: Athletes who perform Olympic lifts, those with limited ankle mobility, or individuals who prefer high bar or front squats.

Minimalist Shoes

• Features: Minimalist shoes offer a thin, flat sole that allows you to feel the ground beneath your feet, promoting a more natural foot position and better force transfer.
• Best For: Lifters who prefer a more “barefoot” feel during squats, emphasizing balance and a natural stance.

Flat Soled Shoes

• Features: Shoes with flat soles, such as Converse Chuck Taylors, are popular among powerlifters. They provide stability and a solid connection to the floor, crucial for heavy lifting.
• Best For: General squatting and powerlifting, especially for those performing low bar squats.

Cross-Trainers **Julie’s Personal Favorite Shoe Type for Squats

• Features: These provide a versatile option with more cushion than weightlifting or minimalist shoes but less than typical running shoes. They offer a balance between stability and flexibility.
• Best For: Individuals looking for a good all-around gym shoe that is adequate for squatting as well as other exercises. Since I include back squats frequently within full workouts, I tend to stick with cross-trainers that can go from lift to lift with stability.

Considerations When Choosing Squatting Shoes:

• Mobility: Your ankle and hip mobility can influence the type of shoe that’s best for you. Limited mobility might be aided by a shoe with a raised heel.
• Squatting Style: High bar, low bar, and front squats may benefit from different types of footwear due to variations in biomechanics and depth.
• Personal Comfort: Ultimately, the best shoe is one that feels comfortable and stable, allowing you to squat with confidence and proper form.

Choosing the right shoes is a crucial element in optimizing your squat performance, enhancing safety, and achieving your lifting goals.

Do Barbell back squats grow glutes?

Yes, barbell back squats can significantly contribute to glute growth due to the biomechanical and muscular demands of the exercise. During the squat, the gluteus maximus, one of the largest and most powerful muscles in the body, is heavily engaged, especially during the ascent phase when rising from the bottom position. This phase requires the extension of the hip joint, a primary function of the gluteus maximus, which is activated to drive the body upward against the load. The muscle fibers in the glutes are subjected to both stretch and contraction under significant tension, which is a key stimulus for hypertrophy (muscle growth).

Moreover, the depth of the squat influences glute activation. Research indicates that squatting to parallel or below (where the hip joint goes lower than the knees) can increase the recruitment of the gluteal muscles. The increased range of motion demands greater muscle elongation and contraction, thereby enhancing the stimulus for growth. Additionally, the stabilization required throughout the movement engages the gluteus medius and minimus, supporting overall glute development. Incorporating variations in stance width and foot placement can further target the glutes, making the barbell back squat a versatile exercise for gluteal hypertrophy. Proper form, progressive overload, and adequate recovery are essential to maximize the growth potential from squats.