Top 3 exercises on back squat day

Though primarily a lower body movement, the back squat requires the engagement and coordination of many muscles throughout the body. The quads, hamstrings, glutes, and calves are the primary actors in this movement. The muscles of the back, abdominals, deltoids, and traps maintain an upright posture and stabilize the barbell. The pectorals and muscles of the front of the shoulder must be flexible to allow for ideal barbell positioning. Ideally, preparation for back squat day will heavily prioritize the lower body while also addressing these other regions of the body.

“Top 3” exercise recommendations from GOWOD contain one activation exercise, one stretch, and one foam roller exercise. This is because depending on the function of a body region for each movement in CrossFit, different methods of tissue preparation may be warranted. For each of the selected exercises, the goal is to improve workout performance without compromise. 

The gluteus maximus is the largest muscle of the hip and is responsible for hip extension, a critical part of the back squat. The hamstrings assist in hip extension and play a role in stabilizing the knee during the back squat. Glute activation is a preferred muscle activation exercise to build tension in both the glutes and hamstrings in preparation for their important roles in the back squat. 

Banded t-hip opener mobilizes the hips, glutes, and lumbar spine, opening the bottom squat position. This exercise has the added benefit of mobilizing the thoracic spine and pectorals, allowing for improved barbell back rack positioning. 

The quadriceps (quads) are the primary mover in the back squat – make sure they get special attention on back squat day. Quad roll is an effective self-myofascial release technique to improve quad flexibility and address quad soreness. This exercise is beneficial before or after a back squat workout. 

Ready to try glute activation, banded t-hip opener, and quad roll to improve the back squat? Try GOWOD free for 14 days here.