A heavy back squat takes a long time to develop.
It’s a full body exercise which means you can’t really have any weak points.
Strong legs, back and core are all essential.
Here are my top 4 exercises to help build a monumental squat.
JD Fitness – Rear Foot Elevated Split Squat
The split squat will strengthen your quads, hamstrings and glutes and provide DOMS for days. If you get a full range of motion you’ll be building some great mobility throughout your hips meaning it’s a great exercise for injury prevention.
JD Fitness – Lat Pull Down (1)
During a back squat the bar will be lying across your shoulders. If you’re not setting a good, strong ‘shelf’ for the bar to rest on you’ll struggle to squat a significant weight. To set a shelf for the bar to rest on you need to learn to flex your lats. The lat pull down replicates this movement exactly.
JD Fitness – Swiss Ball Leg Curls
Strong hamstrings are essential for a good back squat – weak hamstrings will mean you’ll be getting thrown forward by the weight.
JD Fitness – Back Squat Pause
Pausing at the bottom the squat will force you to stay in a good position. The bottom of the squat tends to be the weakest portion of the movement – spending more time in this position will help you to learn how to be strong and stable on the way out of the bottom.