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StrengthadvancedLIFTMOR core lift
Barbell Back Squat
Axial loading straight down the spine and into the hips makes the back squat a premier bone-builder. A LIFTMOR core lift, performed at 80–85% 1RM for 5 sets of 5.
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How to dose it
- Sets
- 5
- Reps
- 5
- Intensity
- 80–85% 1RM (RPE 7–8)
- Rest
- 2–3 min
LIFTMOR HiRIT — 2×/week.
Bone load
Spine
Hip
Wrist
Equipment
barbell
Set up
- 1Bar on the upper back (not the neck), feet shoulder-width, toes slightly out.
- 2Brace the core, big breath.
Do this
- Sit down and back, knees tracking over the toes
- Keep the chest up and spine neutral
- Drive up through mid-foot
Avoid this
- Rounding the upper back under the bar
- Knees caving inward
- Heels lifting
Safety
Squat to a depth you can control with a neutral spine. The upright torso protects the vertebrae — avoid letting the chest collapse forward.
Progress or regress
Make it easier
Make it harder
This is the most advanced version.