Back Squat — CrossFit Strength Guide
The back squat is the foundational barbell strength movement in CrossFit — the primary way athletes develop the lower-body strength that transfers to every other movement on the whiteboard. The bar rests across the upper traps (high bar) or rear deltoids (low bar), with the athlete squatting to full depth. CrossFit uses the high bar back squat as standard because it mirrors the upright torso position of thrusters and overhead squats. Back squat strength reliably predicts CrossFit performance — it correlates with deadlift, power clean, and general conditioning capacity across almost all modalities.
Muscles Worked
Equipment
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How to Do the Back Squat
Set bar across the upper traps (high bar) — not the neck. Grip just outside shoulder-width.
Unrack and step back — feet shoulder-width, toes slightly out.
Take a breath and brace the core hard before descending.
Break at hips and knees simultaneously, sitting back and down.
Reach full depth — hip crease below the top of the knee.
Drive through the floor to stand, maintaining neutral spine throughout.
Common Mistakes
Bar resting on the neck — always position on the upper traps, not the cervical spine.
Not reaching depth — hip crease must pass below the knee for a CrossFit-standard rep.
Knees caving inward at the bottom — cue "spread the floor" with your feet.
Good morning squat (hips rise faster than shoulders) — indicates weak quads or poor bracing.
Coaching Tips
Brace hard before every rep — the core is the safety system for the spine under load.
Video from the side to verify depth — most athletes think they are hitting depth when they are not.
Programme back squats twice per week: one heavy day (3-5 rep), one volume day (8-12 rep).
Scaling Options
Easier / Beginner
Goblet squat, air squat with perfect depth, or box squat to develop depth confidence.
Harder / Advanced
Higher load, pausing squats (3 sec hold), tempo squats, or 1.5-rep squats.
Frequently Asked Questions
What is the difference between high bar and low bar back squat?
High bar (bar on upper traps): more upright torso, greater quad demand, directly transfers to CrossFit movements. Low bar (bar on rear deltoids): more forward lean, greater posterior chain demand, allows more total load. CrossFit uses high bar because it matches the torso position of thrusters, cleans, and overhead squats.
Related Exercises
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