Back Squat
Back squat er en basisøvelse med vægtstang, der primært rammer quadriceps, med markant aktivering af baller, baglår og lænd. Det er en af de fundamentale styrkeøvelser for underkroppen, der bruges til at opbygge generel benmasse og funktionel styrke.
Sådan gør du
- Placer en vægtstang på dine øvre traps og træd tilbage fra stativet med fødderne i skulderbreddes afstand.
- Spænd i din core, hold brystet oppe og begynd at sænke hofterne ved at bøje i knæene.
- Gå ned, indtil dine lår er parallelle med eller lige under gulvet, mens du holder knæene på linje med tæerne.
- Pres igennem hælene for at skubbe gulvet væk og vend tilbage til udgangspositionen.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Rest the bar securely across your upper back muscles.
- Keep your chest proud and upper back tight.
- Push your hips back as if sitting down into a chair.
- Drive your knees outward in line with your toes.
- Push the floor away through your whole foot to stand.
Vejrtrækning: Inhale deeply and brace your core before you begin descending, then exhale steadily as you push back up to the starting position.
Almindelige fejl
- Letting the knees cave inward, which places unnecessary stress on the knee joints.
- Rounding the lower back, which increases injury risk when lifting heavier loads.
- Looking straight up instead of keeping a neutral neck aligned with your spine.
- Lifting the heels off the ground, which shifts balance forward and reduces power.
Aktiverede muskler
Primære: quadriceps. Sekundære: baller, baglår, lænd.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 8–10 reps, rest 75 s
Tab dig
3 sets × 10–12 reps, rest 60 s
Opbyg muskelmasse
3–4 sets × 6–8 reps, rest 90 s
Lettere, sværere og alternativer
Alternativer
Pas på, hvis…
- If you feel sharp pain in your lower back or knees, stop immediately and ease off the movement.
- If you are recovering from a lower-body injury, check with a healthcare professional before adding loaded barbell movements.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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Where should the barbell rest on my back?
Position the bar across your upper traps, just below the bony bump at the base of your neck, rather than directly on your neck vertebrae.
How deep should I squat?
Aim to lower until your thighs are roughly parallel to the floor, or as deep as you can go while keeping your spine neutral.
What should I do if my lower back hurts?
Lower back discomfort usually means your core is losing tension or your torso is leaning too far forward. Reduce the weight and focus on keeping your chest up.
How often can I do back squats?
2 to 3 times per week with at least one rest day between sessions is plenty for most beginners to recover and build strength.