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EXERCISE GUIDE

Back Squat

The Back Squat is an intermediate barbell squat that primarily trains the glutes and quads, with the hamstrings assisting. It is useful for building lower-body strength through a squat pattern.

Primary muscles
glutes, quads
Secondary muscles
hamstrings
Equipment
barbell
Difficulty
intermediate

TARGET AREA

Muscles worked

Primary muscles

glutes, quads

Secondary muscles

hamstrings

THE MOVEMENT

How to perform

  1. Set the bar securely across the upper back and take a stable stance.
  2. Brace the torso and keep pressure through the whole foot before descending.
  3. Squat by bending the knees and hips together to a repeatable depth.
  4. Drive through the floor to stand while keeping the bar balanced over the mid-foot.

IRONYOU / CORE

Core cues

  • Keep pressure balanced through the whole foot as you descend and stand.
  • Let the knees and hips move together instead of forcing one joint to do all the work.
  • Use the deepest range you can repeat while keeping the torso and feet controlled.

STAY SHARP

Common mistakes

  • Losing foot pressure or letting the heels lift.
  • Changing depth dramatically from rep to rep.
  • Adding load before you can keep a consistent brace and bar/body path.

YOUR PROGRESS

Your strength

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IRONYOU RANK SYSTEM

Standards

Published reference points from the production IronYou rank system.

IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.

Logged load: total barbell load. Public value: total barbell load.

Back Squat Strength Standards — Male

Male

Published estimated 1RM thresholds by bodyweight. Load is recorded as total barbell load.

Back Squat estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)Silver IGold ITitanium IIRON
50 kg85.7 kg113.6 kg141.4 kg199.3 kg
60 kg94.8 kg125.5 kg156.3 kg220.3 kg
70 kg102.8 kg136.2 kg169.6 kg239.1 kg
80 kg110.1 kg145.8 kg181.5 kg255.8 kg
90 kg116.5 kg154.3 kg192.1 kg270.8 kg
100 kg122.3 kg161.9 kg201.6 kg284.2 kg
110 kg127.4 kg168.8 kg210.1 kg296.2 kg
120 kg132 kg174.9 kg217.7 kg306.9 kg

Back Squat Strength Standards — Female

Female

Published estimated 1RM thresholds by bodyweight. Load is recorded as total barbell load.

Back Squat estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)Silver IGold ITitanium IIRON
40 kg49.1 kg65 kg80.9 kg114 kg
50 kg65.9 kg87.3 kg108.7 kg153.3 kg
60 kg76.9 kg101.9 kg126.8 kg178.8 kg
70 kg84.1 kg111.3 kg138.6 kg195.4 kg
80 kg88.7 kg117.5 kg146.3 kg206.2 kg
90 kg91.7 kg121.5 kg151.3 kg213.2 kg
100 kg93.7 kg124.1 kg154.5 kg217.8 kg
  • Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
  • Standards are derived from the production IronYou Rank V1 model.
FULL CALCULATOROpen the full Back Squat calculator

KEEP EXPLORING

Variations

  • Related variations: Front Squat, Leg Press, and Bulgarian Split Squat.
  • Choose the version that matches your equipment, joint comfort, and the movement you can repeat consistently.

EARLY ACCESS

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