Exercise video demonstration
Barbell Back Squat — Working Set
A demonstration is not clearance to perform the exercise. Follow your clinician’s guidance; higher-intensity work requires individual assessment and direct supervision.
A second angle on the heavy back squat, showing bracing and bar position for the LIFTMOR working sets.
StrengthadvancedLIFTMOR core lift
Try AI form review free for 14 daysExample dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 5
- Reps
- 5
- Intensity
- 80–85% 1RM
- Rest
- 2–3 min
Bone load
Spine
Hip
Wrist
Equipment
barbell
Set up
- 1Bar racked on the upper back, braced core.
Do this
- Sit back and down
- Neutral spine
- Drive through the whole foot
Avoid this
- Chest collapsing
- Knees caving
Movement precautions
Keep the torso as upright as your mobility allows to spare the spine.
Progress or regress
Make it easier
Make it harder
No progressions are listed here. Ask your clinician about adaptations.