Exercises / Squat (knee dominant)
Barbell back squat
Squat (knee dominant) Barbell Complexity 5/5
First year postpartum, Osteoporosis or low bone density, Patellofemoral pain. The generator automatically excludes this movement for those clients.
Working position
Setup
Bar on the upper back, feet shoulder width, toes slightly out, braced.
Execution
Sit down between the hips, reach depth you can control, then drive up.
Coaching cues
- Brace before you unrack
- Knees track over the middle toes
- Drive the whole foot through the floor
Common fault
Hips rise faster than the chest, turning it into a good morning
Fix: Reduce the load and cue chest up out of the hole.
Muscles trained
Primary: Gluteus maximus (glutes)Rectus femoris (quad)
Secondary: Erector spinae (spinal erectors)Vastus lateralis (outer quad)
Regression and progression
Easier: Goblet squat
Harder: No harder variation recorded.
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.