Barbell Back Squat
Base lower-body strength — bowling drive + batting stance
How to do it well
These are the cues the app shows on the exercise card, written for the moment you are standing in front of the bar.
- 3s down, 1s pause, explode up
- Load climbs as reps drop
- Tempo
- 3-1-X
How Train Smart prescribes it
The sets and reps below are the authored starting point. The actual weight you see is calculated from your own last top set and the week you are in within your four-week block.
| Program | Session | Sets × reps | Load |
|---|---|---|---|
| Cricket | Endurance Day | 3 × 12, 10, 8 | Heavy |
What it trains, and who trains it
- Muscles worked
- Quads · Glutes
- Region
- Lower body
- Prescribed in
- cricket
If you cannot do this one
Rack taken, kit missing, or it does not suit you. These are the swaps the app offers, matched by movement pattern and body region — each with the reason it is a fair substitute.
| Alternative | Why it works as a swap |
|---|---|
| Front Squat | More upright — quad + core emphasis, great for cleans/sprinters |
| Goblet Squat | Easy to load, joint-friendly, great depth |
| Box Squat | Controls depth, easier on the knees, builds drive out of the hole |
| Pause Squat Jump | 2s pause at the bottom of a bodyweight squat then explode up — concentric-only jump power |
| Pause Back Squat | 2s pause at the bottom — kills the bounce, real strength out of the hole for collisions |
| Tempo Front Squat | 3s down — quad eccentric for jumpers + sprinters |
This exercise, in a program that knows why it is there
Train Smart puts this movement in the right session, at the right point in your block, at a weight calculated for you — and swaps it automatically if you do not have the kit.
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