Back Squat
Maximal Leg StrengthWHAT IS IT
The Back Squat is the primary strength lift behind a HYROX athlete's legs. It builds the raw force the sled push and the wall balls draw on, and it is usually programmed in low reps at heavy load rather than for conditioning.
HOW TO DO IT CORRECTLY
- 1Set the bar across the upper back, resting on the shelf of the rear delts, not the neck.
- 2Step back with two steps and set your feet shoulder-width, toes slightly out.
- 3Brace your midline and break at the hips and knees together.
- 4Descend until the hip crease passes below the knee, keeping the chest tall.
- 5Drive up through mid-foot, standing fully before the next rep.
MUSCLES WORKED
LegsQuadsGlutesAbs
