The back squat is the king of lower-body strength movements and the cornerstone of the Earn The S program. Bar sits on the upper traps (high bar) or rear delts (low bar). Brace hard, break at the hips and knees simultaneously, descend until hip crease is below the top of the knee, then drive the floor away. Depth and bracing are non-negotiable.
MUSCLES WORKED
Primary
- Quadriceps
- Gluteus maximus
- Adductors
Secondary
- Hamstrings
- Erector spinae
- Core stabilizers
EQUIPMENT
Barbell, squat rack, safety pins
EARN THE S STANDARDS
BRONZE1.25× bodyweight
SILVER1.5× bodyweight
GOLD2.0× bodyweight
COACHING POINTS
Brace your core like you're about to take a hit — before you unrack
Knees track over toes — no caving inward
Hip crease below the top of the knee at the bottom
Chest up throughout — do not fold forward
Drive through the whole foot — not just the heel
Lock out hips and knees fully at the top