Back squat
A barbell squat with the bar across the upper back. It trains the legs and hips through a long range under a load you can add to in small steps for a long time.
Hewed's call, in short
Hit 5 reps on all 3 sets and next time adds 5 lb (2.5 kg). Miss 5 twice in a row at the same weight and it drops about 10%. Back after more than 14 days, you start about 10% lighter.
At a glance
| Primary muscles | Quadriceps, Glutes |
|---|---|
| Also works | Adductors, Spinal erectors, Trunk |
| Equipment | Barbell |
| Sets and reps | 3 × 5 |
| How Hewed progresses it | Hit 5 reps on all 3 sets and next time adds 5 lb (2.5 kg). Miss 5 twice in a row at the same weight and it drops about 10%. Back after more than 14 days, you start about 10% lighter. |
| What recovery does | A rough day, or recovery of 34–66%, keeps you at last session's weight instead of progressing. Under 34% also drops a set. Recovery never adds load. |
How to do it
- Set the bar in a rack at about mid-chest height. Step under it so it sits across your upper back, hands just outside your shoulders.
- Walk it out two or three steps. Feet about shoulder width, toes turned out a little.
- Take a big breath into your belly and brace your trunk before each rep.
- Sit down between your hips with your knees travelling the same way as your toes, to at least thighs parallel if you can do it with a flat back.
- Stand up by driving through the whole foot, chest and hips rising together. Breathe at the top.
Why Hewed programs it this way
Three sets of five is heavy enough to build strength and short enough that form holds to the last rep. The fixed five means progress shows up as weight on the bar, so Hewed adds load each time you get all fifteen reps.
A rough day, or recovery of 34–66%, keeps you at last session's weight instead of progressing. Under 34% also drops a set. Recovery never adds load.
Keep it safe
- Squat inside a rack with the safety arms set just below your lowest position, so a missed rep can be set down.
- End the set when a rep looks different from the first one. A missed rep is information, not a failure.
General guidance for healthy adults, not medical advice. If something hurts, stop and talk to a qualified professional.