The back squat, also referred to as a conventional squat, is considered the premier bodybuilding movement because it involves a large part of the muscular system. Essentially, it would be considered a full-body exercise.
Place a barbell on a squat rack and approach the bar. Duck beneath the bar and position it atop your shoulders on the trapezius, slightly above the posterior part of the deltoids.
1. Grasp the bar using a grip width just outside your shoulders and pull your elbows to the rear.
2. Inhale deeply (to maintain inthoracic pressure and preventing your lower back from rounding while at the bottom of the lift in the squat position or, more commonly, while you are in the hole. Slightly arch you back by rotating your pelvis forward.
3. Look straight ahead and lift the bar off the rack and move backward a comfortable distance to prevent the bar from touch the rack while moving into your squat.
4. Place your feet shoulder width apart, keeping your toes pointing forward or slightly angled outward. Be certain that your knees follow the same angle of your toes as you squat.
5. Slowly bend your knees and squat down with your back bent slightly forward, but keep your back straight to avoid injury.
6. Squat until your thighs are parallel to the floor, extend your legs and straighten your torso to return to the starting or upright position.
7. Exhale as you complete the movement then, begin the next repetition.
Notes: This exercise places primary emphasis on the quadriceps, gluteals, adductors, spinal erectors, abdominals, and hamstrings.