Back Squat For Tennis | Exercise 6.12

Video Demonstration

Technique Photographs

Back-squat standing setup.
Back-squat standing setup.

Training Purpose

Develop lower-body strength through a bilateral squat pattern.

Execution

  • Position the bar securely across the upper back and establish a stable stance.
  • Brace the trunk and descend by flexing at the hips, knees and ankles while maintaining balance over the midfoot.
  • Reverse the movement and stand fully upright under control.

Exercise Classification

Training goal: Strength | Equipment: Barbell | Movement pattern: Squat

Key Coaching Cue

Maintain balance over the midfoot and coordinate hip and knee extension.

Common Technical Error

Avoid collapsing the knees inward or losing trunk control.

Coaching Notes

Keep the bar balanced over the midfoot and select a depth compatible with stable trunk and pelvic positioning.

Demonstration And Progression Notes

The clip shows the squat and return from a front view. It does not show a rack setup or spotting procedure. Establish a stable squat with an unloaded teaching implement before adding resistance.

Original book reference 6.12. Resistance Training Library · All Exercises · The Tennis Book