The Fundamentals of the Back Squat

[andrewguthrie]

Good and very informative information for us.

[CrystalB2011]

+1 on this, will be using this info!

[maxeleahy]

Awesome post!

[SparthenicZ]

Really informative. Thanks!

[doodos]

the RX video is very helpful. Recently got back pain and couldn't do squats and hurt. I faced that wall and got close to it and i could feel that the pain was gone when squatting. Ill definitely try it out next time.

[TexasHeadHunter]

Great Post! Thanks man

[Lowlyfe01]

Awsome thread. I look forward to doing legs every monday

[Gbert760]

I am doing squats everyday. A set of 15 with weights. I was told I need to rest for 2 days. What do you guys think.

[mgriffit]

Guys and Gals,
I was wondering if anyone has some quality sources that provide evidence for going below parallel on the squat (hips below knees)? I am specifically referring to safety. I have some friends (one of whom is a licensed athletic trainer) who argue that it is bad for knees, specifically the menisci.

I've done my own research and trust the professionals who have taught me (college coaches, olympic coaches, etc.), but I am looking for published research or at a minimum something more than a bodybuilding.com article.

Thanks in advance.

[mgriffit]

I am doing squats everyday. A set of 15 with weights. I was told I need to rest for 2 days. What do you guys think.

Usually the recommendation is not to work the same muscles on consecutive workouts as it can eventually lead to injury. When you say, "everyday," do you mean 7 days a week or every day that you workout, for example: Monday, Wednesday, Friday? That distinction makes a big difference and your reps are high enough that I doubt you are putting tremendous stress on your muscles. But, listen to your body and if you start getting to a point where you are not recovering then you may need to cut back for a bit.

To use myself as an example I started the stronglifts 5x5 workout over a year ago (if you haven't heard of it google it). It has you squatting every day you workout, but you only workout every other day. Eventually I got to the point where I felt like my legs were not recovering due to squatting so often. This was definitely in part to my graduate school schedule, which sometimes doesn't allow me to sleep as much as I should, so I cut back to back squatting once and front squatting once each week (along with other days like bench and deadlift). I still complete auxiliary lifts each workout, but I am able to recover and still making gains.

[djb51197]

So I have a problem that when I squat my toes turn out really far and the heels of my feet almost face each other. I can't squat very low abd my friends say I look like a grasshopper or a frog. I need help and would like to know some stretches or anything that may help

[salty-vtr]

Great article! 👌

[hkoller]

Hi, one quick question: I just changed my gym and the new one doesn't have a squat rack, nor anything that I can place the bar before squatting. Is it possible to squatting lifting the bar from the ground? If so, can you guys give me some tips of how to do it properly?

PS: The new gym have a Squat Machine, the one where the bar is attached to a trail, but I rather squat freely because I feel that it makes my muscles work harder.

Thanks!

[imhungry4444]

No idea why I am so pessimistic leading up to leg days. Specifically for squats. I always think "damn man, I don't think I'm gonna hit my rec. rep range for that first set." Then, when I actually get in there, I pull it off easy as pie every time(With great pump ofcourse). It's not like this with any other muscle group. Weird.

[hope27]

No idea why I am so pessimistic leading up to leg days. Specifically for squats. I always think "damn man, I don't think I'm gonna hit my rec. rep range for that first set." Then, when I actually get in there, I pull it off easy as pie every time(With great pump ofcourse). It's not like this with any other muscle group. Weird.

It is great when you get there you are hitting it!
As far as not thinking your going to beforehand, lifting is a mental game to. Your head is obviously into it when you are at the gym or you wouldn't be hitting it
One suggestion is to keep a journal of your lifts and review it before squat day so you can concretely see that you can do it
I have some body parts I like training better than others and look forward to hitting them, but even with back which is my hardest I don't get pessimistic. I have found keeping a journal helps me as it shows the progress I have made.

[hope27]

So I have a problem that when I squat my toes turn out really far and the heels of my feet almost face each other. I can't squat very low abd my friends say I look like a grasshopper or a frog. I need help and would like to know some stretches or anything that may help

Google Youtube
It sounds like you lack ankle flexibility/mobility issues or it could be the hips
www.youtube.com/watch?v=_Gwgm3s2EQ0

[tabyforu]

You covered every variable possible lol. Shoes, or lack of, are something that i think plays a big role in both safety and also strength while squating that most people dont realize.

Great info on every aspect of the lift.

Ya great tips I am totally agree with @MWheatley

[DavidMan18]

Box Squats helped me out tremendously

[emilyjee]

thanks 4 sharing

[emilyjee]

ha ha nice

[steve2b]

cool , thanks man (y)

[ibadat]

What book is this from? I have read it somewheere

[magadisho]

what leg placing do you squat with ?

[Paulos20]

Wow!!! I am amazed by the detail contain in this posts. It seems as if you have covered almost if not all there is to know about back squat. Thanks a lot for information. I think I just found exactly the back squat guide I was looking for.

[KLipking]

This is a good post. But should my knees not go beyond my toes that far?

[frostisall]

thanks I am little new here so I am going through different forums to learn more about lifting. So far you guys have great info.

[MedicChris3]

So I have a problem that when I squat my toes turn out really far and the heels of my feet almost face each other. I can't squat very low abd my friends say I look like a grasshopper or a frog. I need help and would like to know some stretches or anything that may help

If your toes are that far apart, that creates a giant point of resistance, its the same as having them turned in. Next time you squat, start out with little to no weight on the bar and put your feet just outside of shoulder width with your toes strait ahead. Try and squat, see how it feels. Then turn your toes out 1/4 of an inch, just barely, then squat again. Keep turning your toes out little by little until you find the point that allows you a good range of motion.

[h8running]

Great information!

[MrBrightSide23]

Just started getting serious about Squats because my legs are my weak and thus, my focal point. Great read!

[palemm]

Hi!
Thanks for the very useful information. Needed that.