Back Squat

The Quadricep muscle group helps develop strength and lower body power through out the swing. And assists in hip stability, and vertical force

Starting position:

The traditional squat grip, is to have the bar behind the head, resting under the base of the neck. Squeeze the shoulder blades together to create a shelf, or a notch to rest the bar on.

Movement:

Once the bar is un-racked, keeping your spine neutral, or slightly arched throughout the movement begin the squat by hinging at the hips, to get them behind the torso and knees then lower the hips to slightly below knee level, or to comfort. Return to the top of the squat by driving through the heels and squeezing the glutes to help extend the hips back to standing.

Notes: Try to allow the knees to point in the same direction as the toes, without going over the toes.
the point at which you can no longer keep the neutral, or slight arch to your back is the lowest you should go. Going to low, to where the hips tilt under, and the low back rounds (known as the but wink) increases back involvement