DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Set-up: rest the bar on the upper back and stand firmly.
- 02
Descend: bend at the hips and knees, keeping the heels on the floor.
- 03
Stand: extend the hips and knees back to standing.
Common mistakes
- Knees caving inward during the descent.
- Heels lifting, with the weight shifting to the toes.
- Lower back rounding during the descent instead of staying flat.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Estimate a 1RM for this lift
Enter the weight and reps of a set taken close to failure to estimate a one-rep max. The formula is public (Epley, epley_v1); it helps you read your own logs, not pick today's load.
Estimate 1RM for Barbell Back Squat ↗
Shown only for heavy barbell compound lifts: the basis is total bar plus plate weight, which does not apply to bodyweight or isolation movements.
Substitutions
Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.
- Instead of this exercise, doDumbbell Goblet Squat
Equipment needed: Dumbbell
When it applies: Use when the squat rack is taken or there is no barbell. One dumbbell held upright at the chest; the load basis differs from barbell total. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
- Instead of this exercise, doLeg Press
Equipment needed: Machine
When it applies: Use when the rack is taken or to reduce spinal loading; machine stack numbers are compared only on the same machine. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.