When properly performed, the back squat is an excellent exercise for developing the strength of the torso and lower extremities. Throughout the movement, the spine should be maintained in a neutral position (without flexion or excessive extension) and the hips, knees, and ankles should travel in the same sagittal plane. Squats should be performed to proper depth (ie, femurs below a parallel relationship with the ground) in order to engage the hamstrings and adductor muscle groups and to develop mobility.
Reproduced with permission from: Graham JF. Resistance exercise techniques and spotting. In: Conditioning for Strength and Human Performance, 2nd Ed, Chandler TJ, Brown LE (Eds), Lippincott Williams & Wilkins, Philadelphia 2012. Copyright © 2012 Lippincott Williams & Wilkins.
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