A proper back squat should look like this: sit straight down with maximum knee bend and minimal trunk lean (see video below). Unfortunately, many lifters end up doing more of a “good morning” movement — minimal knee bend and excessive trunk lean — which shifts the focus away from the legs and onto the lower back.

Here’s a tip for your next squat session: cut the weight in half and initiate the movement by driving your knees forward instead of pushing your hips back. If you still find yourself leaning too far forward, try elevating your heels with a slant board.

For more “ass to grass” tips, check out this guide.

Bottom Line: A squat done right will build powerful legs while sparing your back. Focus on technique first, add load gradually, and you’ll reap the full benefits of this fundamental lift.