Back Squat: What’s your goal?

As a Clinical Myotherapist, I often work with patients who perform back squats as part of their exercise routine, and at the question: “What’s your goal with a back squat?” the answer is often vague and not specific to what this exercise is for. The reason why the answer is not specific, is simply because they don’t know what’s the difference between high and lower bar squat, and don’t know that the back squat, as long as it is an amazing functional movement, it doesn’t train at the same level all the lower body muscles. That’s where, to prevent injury, to perform better squats, and to strengthen more evenly all the lower body muscles, I would suggest them to do exercises like: Quods curl, Hamstirng Curl, Cable Machine Adduction and Diagonal Extension (Glut Medius).

Back Squat: The Foundation of Strength

The back squat is such a great form of exercise because it does train multiple joints and multiple muscles all at once, but also it does allow us to use our innate capacity of squatting, which is a functional movement, to move high loads, therefore achieving more strength gains. However, this leaves us with more responsibility to train smartly.

So let’s start to break down the two main different types of back squat:

High-Bar Back Squat (Upper Bar Position)

• The bar rests on the upper traps
  

• The torso remains more upright

• Greater emphasis on the quadriceps muscles

• Ideal if your goal is quad strength and knee-dominant movement patterns

The fact that the bar is sitting on the upper traps, and that the torso sits straighter, would lead to a descending movement where your thigh would reach a parallel degree with the floor, and from there you will stand back up. This is how you put more force throughout the quads. Indeed, the combination of a higher bar, straighter torso, and reduced descending position allows the weight to sit in the middle of the centre of gravity, which is placed more posteriorly compared to a lower-bar back squat.

Low-Bar Back Squat (Lower Bar Position)

• Bar rests lower on the rear deltoids

• Torso leans forward slightly more

• Greater load on the glutes and posterior chain

• Favoured by powerlifters

• Best for developing hip strength and glute activation

On the other hand, the lower-bar back squat, as anticipated, is more for the posterior chain muscles, like the gluteus max. This is possible because the bending forward of the trunk stretches more muscle fibres in their origin point (the posterior aspect of the ilium (the pelvic bone), the sacrum, and the coccyx), allowing more fibre contraction in the ascending movement. Also, the lower position of the bar and the bending of the torso maintain the weight in the middle of the centre of mass, which is pushed forward at this time.

How about if I cannot squat deep?

The depth of a squat is the distance that you can cover from a standing position to the lowest point you can reach.
How deep you can squat, it would definetely change what muscle group you can activate, but, not everyone can squat deep, and that’s absolutely ok.

Each of us has biomechanics that are different, due to differences in how the skeleton is shaped.

Without going into many details in this blog, we can definitely say that those who have a longer femur would have a harder time going for a deep squat, compared to those who have a shorter femur. The femur’s length is compared to that of the torso.

But this is not all, indeed, there are also other femur and hip characteristics that can limit how deep you can squat, such as anteverted or retroverted femur head.

Accessory Work for a Complete Lower Leg Program

So, knowing when and why to use each back squat variation can help tailor your program toward specific goals or help rehab muscle imbalances through focused intent. No squat is right, no squat is wrong; it is all about your goal. However, we need to add work more specifically with other exercises for strength symmetry, muscle activation, and injury prevention.

Quad Curl (Leg Extension)

• Isolates the quadriceps

• Improves knee tracking and squat depth

• Essential in rehab for knee pain or quad weakness

Quads curl can be done in many ways, with a cable machine or on a bench with quads curl attachment, but even with kettlebell or resistance bend. It all depends on your setup. As per all the exercise, be consistent with your set up and progressions.

What I prefer most for my training, and what I offer to my patient during the fitness class, is to do quad curls on a bench with the attachment for quad curls. The advantages of this set-up are:

• Confort
• Easy progressions
• Easy set-up
• Inclination of the back at about 45° to 65° and slight elevation of the quads.

The last point is essential to ensure we engage both ends of the quadriceps femoris, which is one of the four quads, that crosses both the hip and knee joints.

Hamstring Curl

• Focuses on the hamstrings, which during a squat are often undertrained

• Strengthens the back of the thigh and supports knee stability

• A must-have for runners and athletes prone to hamstring strains

As per the quad curl, even the hamstring curl can be done with different variations; there is never one way to train those muscles, but again, it is all about the efficiency and the amount of load that we can put through the muscle, which makes a difference.

And again, what I can offer at Melbourne Massage and Treatment, in Fitzroy North, is to do these exercises on a bench, using this time a lower inclination for the upper body (which is now in a prone position) so that the origin of the hamstring is put under greater load, allowing more movement and greater load.

Cable Glute Medius Diagonal Extension

• Targets the glute medius, a key hip stabiliser

• Performed by extending the leg diagonally behind and outward

• Crucial for controlling pelvic alignment, especially in single-leg movements and injury rehab

This is one of my favourite exercises, and I think one of the most underrated by many of my patients. Why underrated, It’s because when I ask people to perform it, they can’t move much weight and the form is quiet poor.

Why, on the other hand, do I believe this is a great exercise? Well, gluteus medius is a important hip stabiliser, which as discussed in another blog, help keep your pelvis straight while you are standing on one leg. So if you are a runner, or someone who spend long hours standing or walking, you want this muscle to be strong and efficient.

Cable Leg Adduction

• Strengthens the inner thigh (adductors)

• Supports pelvic stability and hip control

• Often neglected, but vital for athletes and clients with groin, knee, or hip discomfort.

Lastly, but no less critical, is leg adduction. The adductor muscles are other muscles that cross the knee joint and can add a fair deal of stability in this joint. Even in this case, often this group of muscles is underrated and undertrained, and to ensure that your squat performance and your knee stability (especially under load) is up to standard, you want to individually train those group of muscle, which includes: Adductor longus, adductor brevis, adductor magnus, gracilis, and pectineus. 

I will always remember when, during my Myotherapy training, our exercise rehabilitation teacher Calum Downie, would remind us how important it is to have a cable machine in our myotherapy studio. Indeed, that was great advice because that’s how I can now train and teach others how to train their leg muscles (and more).

How Myotherapy Supports These Movements

If you’re returning from an injury or dealing with muscular pain, jumping into a back squats isn’t always wise. My approach to training someone for exercises, whether someone has had an injury or not, is always to assess their mobility first, so that we ensure you have the best capacity to move, and then I will look into how their basic squat is like. Once we draw a line of what works best and what has to be improved, we can start a rehab program, including a strength training program.

Part of the myotherapy approach is an initial phase of hands-on treatment, which includes

• deep tissue massage;
• joint mobilisation;
• dry needling

Always in alignment with your needs, goals, and comfort.

Along with the type of injury that I commonly treat and support recovery from there is:

• Hamstring tears

• Muscle activation

• Knee tracking problems

• Postural imbalance from sedentary lifestyles

• Hip impingements

For those who want then to follow a rehab program and interested in working in favour to their wellbeing is also available a treatment plan offers.

Conclusion

In conclusion, a well-rounded lower body routine should be intentional and tailored. Squatting alone won’t cut it. By understanding your goals — whether it’s building quad strength, activating your glutes, or returning from injury — you can structure your training to deliver results safely.

So, either that you are need to recover from an injury or just getting serious about training, i am here to support you.

Book a Myotherapy session or join a one-to-one fitness class to take the next step toward moving better, feeling stronger, and preventing injury.

FAQs – Back Squat Strength, Injury Recovery & Myotherapy Support

1. What’s the difference between a high-bar and a low-bar back squat?

High-bar back squats place the bar on the upper traps, keeping the torso more upright and placing greater emphasis on the quadriceps. Low-bar squats position the bar lower on the shoulders, which leans the torso forward slightly, engaging more of the glutes and posterior chain. The choice depends on your training goal — whether it’s knee-dominant or hip-dominant strength.

2. If back squats work so many muscles, why do I need additional exercises?

Back squats are a compound movement, but they don’t train all lower body muscles evenly. Muscles like the hamstrings, adductors, and glute medius are often underactivated. Complementary exercises like quad curls, hamstring curls, diagonal extensions, and leg adduction ensure better muscular balance, injury prevention, and strength development.

3. Can I still squat if I’m recovering from a lower limb injury?

Yes — but with caution. At Melbourne Massage and Treatment, I assess your mobility, joint stability, and pain levels before introducing squats. We often start with regressed movements and accessory exercises to rebuild strength. As a Clinical Myotherapist, I guide your progression safely through hands-on treatment and a structured rehab plan.

4. What are the benefits of including cable exercises in my training routine?

Cable exercises like glute medius diagonal extensions and leg adductions target stabilising muscles that often go overlooked. These movements:

• Improve hip and pelvic control

• Enhance single-leg stability

• Help reduce risk of injuries like groin strains, hip impingements, and knee misalignment

They are especially helpful for runners, athletes, and office workers.

5. How do I know which squat variation is right for me?

It depends on your goals and physical structure. If you’re aiming to improve quad strength, the high-bar squat is generally best. If you’re focusing on glute and posterior chain development, the low-bar squat is more effective. During a myotherapy session, I assess your movement patterns and help tailor the squat style to your individual needs.

6. Can you help me build a custom lower-body program?

Absolutely. I offer both one-to-one fitness sessions and rehab-based programming as part of your myotherapy treatment. After a movement and mobility assessment, we’ll structure a program that may include:

• Back squats (high or low bar)

• Quad and hamstring curls

• Cable glute medius and adduction work

• Mobility and core stability drills

All adapted to your current capacity, equipment access, and long-term goals.

7. How do I book a Myotherapy session or fitness class with you in Fitzroy North?

You can book directly through the booking page or contact me. I offer Clinical Myotherapy sessions, private fitness classes, and ongoing rehabilitation support. Whether you’re managing an injury or improving performance, I am here to help you move and feel better.