The Back Squat is a foundational CrossFit exercise—and one of the most powerful strength-building movements in all of fitness. In this compound lift, a loaded barbell rests across the upper back and shoulders while the athlete squats down and stands up through a full range of motion.
Often called the “king of all lifts,” the back squat develops raw leg strength, core stability, and total-body coordination. It also has significant carryover to Olympic lifts, gymnastics, and even endurance movements in CrossFit WODs.
Whether you're building power, increasing muscle mass, or improving athletic performance, the back squat belongs in your program.
It’s a test of physical strength and mental grit—one rep at a time.
back squat workout, Burpee Box Jump workout, for time workout, handstand push-up workout, Hang Power Clean workout, pike push-up workout, weighted box step over workout
For time
30 sec on / 30 sec off:
15 Weighted box step overs w. KB
15 Hang Power clean
15 Back Squat
15 Pike push ups / HSPU
15 Burpee box jump
2 min rest
For time
15 Weighted box step overs w. KB
15 Hang Power clean
15 Back Squat
15 Pike push ups / HSPU
15 Burpee box jump
back squat workout, d-ball over rack workout, d-ball squat clean workout, for time workout, running workout, shoulder to overhead workout
For time
9-6-3
D-ball over rack
Back squat
*200 m run after each round
Rest 2 min
12-9-6
D-ball Squat clean
Shoulder to overhead
*200 m run after each round
The back squat is a full lower-body exercise that also engages the core and upper back for stability. Muscles activated include:
Because so many muscles work together, the back squat is an efficient tool for developing both raw strength and muscular coordination across the kinetic chain.
Start by setting a barbell on a squat rack at shoulder height. Step under the bar and position it across your upper back (trapezius muscles) for a high-bar squat or lower on the rear deltoids for a low-bar squat.
Grip the bar just outside shoulder width, pull your elbows down and back, brace your core, and unrack the bar by standing up tall.
Step back, set your feet shoulder-width apart with toes slightly pointed out. Take a deep breath to brace your core, and initiate the squat by pushing your hips back and bending at the knees.
Lower yourself under control until your hips are below parallel (below the top of the knees). Keep your chest tall, spine neutral, and knees tracking over your toes.
Drive through your heels to stand back up, squeezing your glutes at the top. Reset and repeat.
Key points to remember:
• Keep your torso upright
• Maintain a neutral spine
• Push your knees out
• Brace your core before every rep
Without a doubt, back squats work. They’ve been used by athletes, powerlifters, weightlifters, and CrossFitters for decades to develop strength, size, and capacity. It’s a lift backed by both science and results.
In CrossFit, the back squat is often trained as a pure strength movement (5x5, 3x3, etc.) or in hybrid workouts combining lifting and conditioning. It's also tested in benchmark workouts and competitions to assess an athlete’s power output.
If you want to get stronger, move better, and build a solid athletic base, the back squat delivers. It works—period.
The back squat is one of the most productive exercises you can do—for strength, power, and overall athleticism. Here’s why:
• Builds lower body strength – No movement compares when it comes to leg development.
• Increases core stability – Squatting with load requires intense midline engagement.
• Enhances athletic performance – Improves jump height, sprint speed, and explosiveness.
• Stimulates hormonal response – Heavy squats promote testosterone and growth hormone release.
• Boosts functional movement – Improves your ability to lift, jump, run, and move in everyday life.
Plus, mastering the back squat unlocks better performance in nearly every CrossFit barbell movement, from thrusters to cleans.
