Back Squat
Quads · Glutes · Core
4Sets
5Reps
67.5 kgLoad
Sets done
0 / 4 · 5 reps · 67.5 kg
- 1
Rest the bar on your upper back, hands just outside shoulders.
- 2
Unrack, step back, feet shoulder-width apart, toes slightly out.
- 3
Sit down and back until thighs are at least parallel.
- 4
Drive up through your whole foot back to standing.
- Form cues
- Brace your core before each rep
- Knees track over toes
- Keep chest up, don't fold forward
Plan B — equipment busy or missing?
Goblet Squat
Only needs one dumbbell or kettlebell. Same 4 x 5 — adjust load so the final reps still leave 1-2 in reserve.