Barbell Back Squat
The king of strength training and an irreplaceable foundation movement for jump training. Building lower-body extension strength directly raises ground reaction force and transfers best to CMJ. Place the bar on the upper traps (high bar) or rear delts (low bar), squat down until the thighs are at least parallel, then drive up. High bar biases quads; low bar biases the posterior chain.
Coaching cues
- 1.Feet shoulder-width, toes slightly out
- 2.Hips back first, then knees — keep the torso rigid
- 3.Knees track over toes — don't let them cave in
- 4.Brief pause at the bottom, then explode up
- 5.Core braced and back flat throughout
Detailed training method
Athletes with knee issues can substitute box squats; lower-back problems can use front squats to reduce spinal load
Related calculators
Related exercises
Goblet Squat
The best first squat for jumping — the goblet squat teaches the correct pattern (upright torso, braced core) as a foundation for barbell squats and jumping
Pause Squat
A back-squat variation with a 3-second hold at the bottom — the pause removes bounce and momentum, forcing controlled depth and strength from a dead stop
Barbell Front Squat
With the bar on the clavicles and front delts and elbows high, squat with a more upright torso
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