July 13, 2025, 3:17 pm | Read time: 5 minutes

Squats are a prime example of full-body exercises that activate all major muscle groups in our body: thighs, glutes, and core. For those looking to take it a step further, the back squat is the way to go. The barbell rests on the upper back, not only increasing intensity but also elevating body tension to a new level. The back squat is more than just a heavy counterpart to the free squat, as it rewards with noticeable strength gains. A professional explains how to perform the exercise correctly.

Targeted Muscle Groups

Back squats are one of the most effective exercises for developing strength, muscle mass, and body stability. The exercise targets many muscle groups simultaneously, making it suitable for efficient training with visible progress. The muscles targeted, in order of intensity, are:

• Thigh muscles
• Gluteal muscles
• Core muscles

Calorie Burn Higher Than Many Other Strength Exercises

During back squats, the core muscles work significantly harder than in classic squats, giving you a chance to work on your six-pack. Only by tensing the abdominal and back muscles can you maintain the necessary body tension with additional weight. Additionally, the thigh and gluteal muscles are more engaged, resulting in a higher calorie burn than many other strength exercises, depending on the weight used.

How Much Weight Should I Add? Rule of Thumb

Barbells are not all the same weight. The classic studio version meets Olympic standards and weighs 20 kilograms, though there are also 10-kilogram bars. If you’re doing the back squat for the first time, grab a course barbell and initially add two 5-kilogram weights.

Once the technique is mastered, more weight can be added. The rule is: The barbell weight should be heavy enough that the last three to five repetitions in the third set become a real challenge.

Back Squats – Execution

“Squats are bad for the knees”—you hear this, unfortunately, often. To these critics, we say: No! Squats are not harmful to the knee joints if performed with the correct technique. Especially with additional weight, proper technique becomes even more crucial. Incorrect execution can indeed lead to joint pain.

Step-by-Step Guide: How to Perform Back Squats Correctly

• Starting Position
  • The weight rests firmly in the neck-shoulder area
  • The upper body is straight, and you grip the barbell with both hands as firmly as possible
  • The feet are shoulder-width apart and slightly turned outward
• Lowering
  • Tighten the abs, and keep your gaze forward
  • While taking a deep breath, slowly lower into a squat, keeping the upper body as straight as possible
  • Push the knees outward during the descent and in the lower position—important: Keep the lower back straight!
  • Ideally, go as deep as possible
  • Keep the heels on the ground at all times

Note: Do not initiate the movement with your knees! Instead, first bend your hips and slightly push your buttocks backward.

Note: If your knees move significantly beyond your toes during the descent, your upper body is leaning too far forward. Background: The center of gravity should always be on the middle to rear part of the foot.

• Pushing Up
  • With a straight back, push yourself powerfully upward
  • Tighten the glutes
  • Extend the hips
  • Keep your gaze forward
• Repeat

Note: Often observed, especially among beginners, are knees buckling inward. This is usually due to a weak gluteus medius. This muscle is part of the glutes and is responsible for abducting the hip to the side. To strengthen this muscle specifically, we recommend bodyweight squats with a resistance band around the knees or side planks.

Optimal Number of Repetitions

The additional weight allows you to control the training intensity precisely. For effective muscle growth, it is recommended to complete three sets of 10 to 12 repetitions. Take a short break between sets.

Other Squat Variants with Additional Weight

Landmine Squats (Lumberjack Squat)

In the landmine squat, also known as the lumberjack squat, a “landmine” device is used: It allows one end of a barbell to be fixed while the other end remains free to move. Targeted muscles: thigh muscles, gluteal muscles, lower back. Secondary muscles: calves, shoulders, arm flexors.

Goblet Squats

In the goblet squat, additional weight is used, such as a kettlebell or dumbbell. Here you can see the correct technique:

Targeted muscles in the goblet squat: thigh muscles, calves, and gluteal muscles. Secondary muscles: shoulder girdle, biceps.

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Conclusion

Back squats are one of the most effective exercises for developing strength, muscle mass, and body stability—ideal for anyone looking to become stronger in the long term. With moderate weight and proper technique, back squats are also manageable for beginners. Especially with supervision or a structured training plan, you can increase your strength in a controlled manner.