Eccentryx / Exercise Atlas / legs
Back squat
Bar over mid-foot, brace before descent, knees track over toes.
Muscles
- Primary
- quads
- Supporting
- glutes, hamstrings
Mechanics
- Pattern
- squat
- Equipment
- barbell, rack
- Geometry
- 90° Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Quads and glutes drive evenly out of the bottom.
- Progression
- Progress only when depth and brace match across all sets.
- Regression
- Use leg press or goblet squat if back position breaks.
Watch for
- Losing brace at depth
- Hips shooting up first
Substitutions
- Front squat
- Hack squat
- Leg press