Exercises | Gym | Back squat

Close Add to favourites

Back squat

How to do a back squat

Back squats work your whole body, with many muscles being used at the same time, not just your legs. It builds muscle and strength quickly but proper squat form is important to avoid knee and leg injury.


Ensure you lift the weight in the centre of the bar with hands over shoulder width apart.

get fit to join royal marines back squat step one

Lower the weight whilst on the back of the neck so as your hips are approximately level with your knees. Extend your legs so you return back to the start position. Ensure you keep the back straight and are looking forward during all of the exercise movement.

get fit to join royal marines back squat step two

Download the full plan