BACK SQUAT
The foundational lower-body compound movement. Barbell on the upper back, full depth, controlled ascent.
MOVEMENT GUIDE
HOW TO PERFORM
- 1
Set the barbell on the upper traps, not the neck. Grip slightly wider than shoulder width.
- 2
Step back from the rack. Feet shoulder-width apart, toes turned out slightly.
- 3
Brace the core, take a breath, and descend by pushing the knees out and sitting back.
- 4
Reach full depth — hip crease below the top of the knee.
- 5
Drive through the floor to stand, maintaining a neutral spine throughout.
- 6
Lock out at the top. Breathe. Repeat.
THE STANDARD
Full depth is non-negotiable at all Standards. Hip crease must pass below the top of the knee. No partial reps.
COACHING CUES
COMMON MISTAKES
Knees caving inward (valgus collapse) — drive the knees out throughout the movement.
Heels rising — address ankle mobility or use a heel elevation if needed.
Forward lean — often a result of tight hips or insufficient core bracing.
Partial depth — depth is the standard, not optional.
SCALING / SUBSTITUTIONS
Goblet squat with kettlebell or dumbbell for Foundation athletes building the pattern.
Box squat to a controlled depth target while mobility develops.
Heel elevation plate under heels to assist depth with limited ankle mobility.
Reduce load — the movement pattern takes priority over the weight.
300WOD APPLICATION
The back squat appears in Hoplite, Elite, and Spartan prescriptions. At Spartan level, it is one of six compound movements in the 300.
EXERCISE INTELLIGENCE
The back squat is the primary lower-body strength indicator in the 300WOD system.
RELATED EXERCISES
300WOD STANDARDS
EQUIPMENT
MUSCLES
Primary
Secondary