Equipment Orientation Help Guide - University of Dayton

Back Squat
With a Spotter
Primary Muscles: Quadriceps, Gluteus Maximus, Hamstrings
17
Spotting
The spotter should stand with arms near the
lifter’s chest, or under the arm pits to help
raise the lifter’s chest if he or she starts to fall.
Spotter should lower with the lifter throughout
exercise.
Starting Position
Set the bar at a level just below the shoulders.
Adjust the weight, then attach the collars and
neck pad.
Draw shoulder blades down and slightly
together to provide a stable base for the bar.
Take a few steps back and adjust feet to a
comfortable, stable position about shoulder
width apart.
Spotter should enter into position.
Start with chin lifted, or eyes fixed on a spot,
so that the chest does not fall. Tighten abs to
support small arch in lower back.
Exercise
Squat down until legs are at 90 degrees or
more.
Hips should come back as if sitting in a chair
so that the knees do not go past the toes.
Straighten legs to return to starting position,
but do not lock knees.
Utilize the mirrors to ensure proper form.