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The back squat is often called the “king of lifts” — and for good reason. It’s a foundational exercise that can dramatically increase your strength, help you burn calories, and even translate to improved performance and energy outside of the gym.
Build Strength from the Ground Up
First and foremost, the back squat is a full-body strength builder. When you place a barbell on your upper back and squat down, you’re not just working your legs — you’re engaging your core, glutes, hips, and even your upper back and shoulders. This compound movement demands coordination and stability from head to toe, making it one of the most effective ways to develop lower-body and overall strength.
With consistent training, you’ll notice increased leg power and core stability that can carry over to other lifts and daily activities. Whether you’re lifting groceries, climbing stairs, or hiking on the weekends, stronger legs and core muscles make life easier.
Burn More Calories Than You Think
While it might not look like cardio, the back squat is a high-energy movement. It challenges large muscle groups like the quadriceps, hamstrings, and glutes, which in turn increases your heart rate and calorie burn. This means you’re not just building muscle — you’re also supporting fat loss. Back squatting is truly a full body movement and this is evident in the importance of the core. More times than not, the legs aren’t actually the limiting factor in this movement. It is the midline that needs to be able to support the weight that our big drivers can move.
Adding back squats to your routine can also help rev up your metabolism, leading to more calories burned even after you finish your workout. That’s a win-win for anyone looking to get stronger and leaner.
Feel Better Outside of the Gym
The benefits of the back squat go beyond the barbell. Many people report improved posture, better balance, and less back pain thanks to the core engagement and mobility required to squat well. These improvements often lead to more confidence and energy in everyday life — whether that’s chasing after your kids, playing sports, or simply feeling good in your own skin. After all, the squat is one of the earliest fundamental movements we obtain as humans. Take a toddler picking up a toy off the ground for instance. Toddlers often have perfect squat position with their feet flat, chest tall, knees in line with their toes, and hips below their knees. Being able to tap into this range of mobility as an adult can be tricky but very obtainable.
Important Tips for a Safe and Effective Squat
Like any powerful exercise, the back squat requires proper form to get the most benefit and stay injury-free. Below are some important pieces to practice while you back squat.
- Keep Your Chest Up and Core Tight: This helps protect your spine and keeps the bar in the right position.
- Pull the Bar into your Shoulders: Take the bar for a ride. Pulling the bar into your shoulders puts you in better control of the weight.
- Sit Back and Down: Imagine you’re sitting into a chair, with your knees tracking over your toes but not excessively forward.
- Feet Shoulder-Width Apart: This provides a stable base for strength and balance.
- Depth Matters: Aim to squat to at least parallel — where your hips drop just below the knees — to fully engage your leg muscles.
- Use a Spotter or Safety Bars: Especially when lifting heavy, having support is key.
Check out this excellent Back Squat Tutorial Video from CrossFit.com for a step-by-step visual demonstration.
For best results, incorporate back squats into your routine 1-2 times per week, focusing on form and gradual weight increases. It is important to not go too heavy too fast. Many proper back squat cycles are anywhere from 8 to 12 weeks in length. This is to ensure your joints, muscles, and Central Nervous System are primed for the increasing load you place on your back. Over time, you’ll build strength, burn calories, and enjoy the benefits of a stronger, healthier you — both inside and outside the gym.
written by: everhardfitness
