Barbell Back Squat
A barbell squat movement included in supervised LIFTMOR training. The research evaluated the combined program, rather than back squats alone. Your clinician determines the appropriate movement version and load.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 5
- Reps
- 5
- Intensity
- Clinician-directed load
- Rest
- 2–3 min
Research context: the LIFTMOR abstract reports 5 sets of 5 at >85% 1RM in selected postmenopausal women under close supervision (Watson et al., 2018; doi:10.1002/jbmr.3284). This is not your prescribed load. Your supervising clinician determines preparation, sets, reps, load and rest.
Bone load
Equipment
Written exercise guide
Barbell Back Squat
Set up
- Bar on the upper back (not the neck), feet shoulder-width, toes slightly out.
- Brace the core, big breath.
Movement cues
- 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
Use the depth, spinal position and load agreed with your supervising clinician. Technique cues do not remove fracture risk; stop if pain or loss of control develops.
Progress or regress
Make it easier
Make it harder
No progressions are listed here. Ask your clinician about adaptations.