Back Squat
Hover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
QuadsPrimary · 100%
GlutesSecondary · 60%
HamstringsSecondary · 40%
Lower BackTertiary · 30%
AbsTertiary · 20%
Equipment
BarbellSquat Rack
How to log the weight
Total bar weight
Log the total bar weight including the bar itself — an Olympic bar is 20 kg empty.
Recovery window
~72h for the primary movers
Quads~72h
Glutes~72h
Hamstrings~72h
Lower Back~72h
Abs~54h
Programming notes
Back Squat is driven by the quads, with glutes, hamstrings, lower back and abs assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.