A squat variation where the barbell is held behind the legs.
- +Targets quads effectively
- +Less spinal compression than traditional squats
- +Compound exercise
- –Can be awkward to perform
- –Risk of lower back or knee strain
This exercise targets:
Quadriceps
Quads
Glutes
Glutes
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set the bar on the floor just behind your heels
- Stand shoulder-width, toes slightly out, chest up, back neutral
- Hinge at hips and bend knees to reach behind and grip the bar (overhand, hands just outside legs)
- Brace your core, pull your lats tight, keep arms straight
- Drive through heels to stand, extending knees and hips; keep the bar close to your legs
- Stand tall at the top without leaning back
- Lower under control by pushing hips back and bending knees; keep back flat
- Tip: If the bar is too low, elevate it on plates/blocks; avoid rounding and heel lift