Back Squats

Sports Training Programs by the Pros

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Back Squats

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer

Focus: Strength, Power

Muscle Group: Quads, Hamstrings

Equipment: Barbell



Exercise Description

– Step under the bar and place the back of your shoulders (slightly below the neck) across it
– Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso
– Begin to slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up
– Continue down until the angle between the upper leg and the calves becomes slightly less than 90°
– Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position
– This is one rep

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