Use bodyweight or household items for resistance
💡 Pro tip: Master bodyweight squat form before adding any load
Squat rack with safety bars, barbell, weight plates
Safety: Always use safety bars, keep core braced, maintain neutral spine
The back squat is the king of lower body exercises for powerlifting, building maximal strength in the squat pattern while developing total body stability and coordination. It directly translates to competition performance and creates a foundation for all other lower body strength movements, while also promoting bone density and hormonal responses that support overall strength development.
Regressions for building up strength
Learn movement pattern without load
Front-loaded easier to balance
Controlled depth and safety
Assisted balance and form
Progressions for advanced athletes
Increases time under tension
More quad emphasis and core demand
Single leg increases difficulty
Maximum mobility and stability demand
When you can perform 3 sets of 8-10 reps with current weight while maintaining perfect form throughout all reps