4 proven methods for the back squat to produce strong, aesthetic and functional legs.
Back squat is a phenomenal leg exercise to develop the lower body (quads, hamstrings and glutes). Your thoracic spine and core need to work hard to hold the weight as well.
Although the back squat is an excellent exercise, it's still just one leg exercise among many. To get the best results, you should not only do many variations of the back squat but to also do many other leg exercises.
What will make the biggest difference in athletic ability, movement capability and overall functionality is not how much you can squat. The mobility of your lower body matters a lot more than the power of your dominant muscle groups.
Athletic movement is versatile and to be able to do that, every part of the legs need to be strong. This is why the leg training of Movement 20XX is versatile and focused on mobility. You are simply not going to move well with squats and deadlifts alone.
Other excellent leg exercises include:
Mobility is the 1. but after that developing power with heavy lifts can help a lot to develop functional power and aesthetics of the legs.
Should you go ass to grass (ATG) ? Yes and no. ATG squat is actually very different to the parallel squat and the ATG squat can emphasize more the hamstrings than the quads. The quality of your squat is far more important than depth.