FitCi
Step-by-step
- Place the bar behind your legs and squat down to grip it with palms facing backward
- Keep your chest up and back flat, then drive through your heels to stand
- Squeeze your glutes at the top to reach full extension
- Bend your knees to lower the bar under control behind your legs
- Pause at the bottom before the bar touches the floor, then drive back up
Coaching tip
With the bar behind your legs your torso stays upright; this is the rare barbell squat that truly targets the quads.
Caution
Skip this move or ask a professional first if you have pain or an injury in: knee, lower back. FitCi filters it out of your program automatically based on the injuries in your profile.
More legs exercises
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