Barbell Back Squat — Working Set
An additional demonstration of the barbell squat pattern included in supervised LIFTMOR training. The example does not determine your working weight or readiness.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version set in your plan.
- Sets
- 5
- Reps
- 5
- Intensity
- Peak: RPE 5 rising to RPE 8 by phase
- 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 — Working Set
Set up
- Bar racked on the upper back, braced core.
Movement cues
- Sit back and down
- Neutral spine
- Drive through the whole foot
Avoid this
- Chest collapsing
- Knees caving
Safety
Keep the torso as upright as your mobility allows to spare the spine.
Progress or regress
These are related movement options to review with your clinician. Opening a link does not change your plan or establish that a harder variation is appropriate for you.
Make it easier
Make it harder
No progressions are listed here. Ask your clinician about adaptations.