The objective of this page is to provide guidance on the execution
of the Back Squat. It takes the form of a checklist of points for the coach to
The checklist is adapted from Pauletto (1991).
- Bar loaded evenly, collars in place and secure
- Bar on a rack approximately chest height
- Two spotters in position and ready
- Hands spaced evenly and slightly wider than shoulder width apart
- Bar rests across the back of shoulders
- Head up, chest up and out
- Shoulder blades pushed together
- Elbows pointing down and a firm grip
- Torso straight and abdominals braced
- Athlete takes one step back
- Feet shoulder width apart
- Feet flat on floor and toes pointing slightly outwards
- Athlete inhales and holds the breath while lowering the bar
- Knees bend and stay over the toes
- Athlete sits back over heels
- Athlete squats until the required level is reached
- The downward movement is controlled with a momentary stop at the bottom
- Athlete drives the bar up to the starting position by pushing through the heels
- Athlete exhales while pushing the bar up
- PAULETTO, B. (1991) Strength Training for Coaches. USA; Human Kinetics.
- LESUER, D. et al. (1997) The accuracy of prediction equations for estimating 1-RM performance in the bench press, squat, and deadlift. The Journal of Strength & Conditioning Research, 11 (4), p. 211-213.
- CHELLY, M. et al. (2009) Effects of a back squat training program on leg power, jump, and sprint performances in junior soccer players. The Journal of Strength & Conditioning Research, 23 (8), p. 2241-2249.
- RUSSELL, P. and PHILLIPS, S. (1989) A preliminary comparison of front and back squat exercises. Research quarterly for exercise and sport, 60 (3), p. 201-208.
The reference for this page is:
- MACKENZIE, B. (1997) Back Squat [WWW] Available from: http://www.brianmac.co.uk/bsquat.htm [Accessed
The following Sports Coach pages should be read in conjunction with this page: