Barbell Back Squat
Comprehensive biomechanics and technique cues to execute Barbell Back Squat with joint safety, maximal activation of the Quadriceps / Glutes, and consistent progression.
Track sets and weights on eBolts
Automated rest timer, 1kg micro-loads, and offline functionality in the gym.
Gym Equipment Guide & Adjustment Points
Rack de Agachamento com Barra Olímpica
Gaiola (power rack) com suportes reguláveis, barras de segurança e barra olímpica de 20 kg para agachamento livre e frontal.
Na altura do meio do peito: sair da barra com um pequeno agachamento, sem ficar na ponta dos pés.
Logo abaixo do ponto mais baixo do seu agachamento, para soltar a barra com segurança.
Trave as anilhas nas duas pontas, com a mesma carga dos dois lados.
- •Barra apoiada nos trapézios (não no pescoço), cotovelos levemente à frente.
- •Dois passos para trás, pés na largura dos ombros e pontas levemente abertas.
- •Desça com o tronco firme e joelhos na direção dos pés, até a profundidade que a coluna neutra permite.
Execution Guide: Biomechanical Steps
Initial Setup and Positioning
Position the barbell at an appropriate height, gripping firmly and symmetrically on both sides.
Joint Lock and Posture
Keep a neutral spine, open chest, and knees aligned with your toes throughout the base.
Concentric Execution and Muscle Focus
Initiate the concentric contraction targeting the Quadriceps / Glutes, moving the load smoothly without jerky momentum.
Eccentric Control and Breathing
Control the eccentric descent in 2 to 3 seconds, sustaining continuous muscular tension. Inhale during lowering and exhale on peak effort.
Equipment Alternatives
Dumbbells with a neutral grip, same range of motion and controlled tempo.
Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bulgarian split squat or assisted pistol.
Equivalent machine or convergent leverage machine at the gym.