Which cue helps reduce spinal flexion in the back squat?

Which cue helps reduce spinal flexion in the back squat?

• A. Chest up and neutral spine
• B. Push knees out
• C. Sit back into hips with weight through midfoot
• D. Look forward

Answer: (A)

Maintaining a neutral spine while keeping the torso upright is the key idea. When you cue “chest up,” you promote thoracic extension and an taller, more open upper back visibility, which helps prevent the upper spine from rounding forward as you descend. Pairing that with a truly neutral spine reinforces the natural curves of the spine—from the cervical region through the lumbar region—so the load stays aligned and the lower back isn’t excessively flexed. This combination also supports bracing the core and keeping the bar over the midline, which further reduces the tendency for the spine to flex under load. The other cues contribute to knee tracking, hip hinge, or neck position, but they don’t directly ensure the spine remains neutral throughout the movement. Pushing knees out aids knee alignment and hip engagement; sitting back and shifting weight through the midfoot helps with balance and posterior chain activation; looking forward can help keep the neck in a reasonable position, but it doesn’t guarantee the thoracic and lumbar spines stay neutral. So, chest up with a neutral spine is the most direct cue for reducing spinal flexion in the back squat.

Maintaining a neutral spine while keeping the torso upright is the key idea. When you cue “chest up,” you promote thoracic extension and an taller, more open upper back visibility, which helps prevent the upper spine from rounding forward as you descend. Pairing that with a truly neutral spine reinforces the natural curves of the spine—from the cervical region through the lumbar region—so the load stays aligned and the lower back isn’t excessively flexed. This combination also supports bracing the core and keeping the bar over the midline, which further reduces the tendency for the spine to flex under load.

The other cues contribute to knee tracking, hip hinge, or neck position, but they don’t directly ensure the spine remains neutral throughout the movement. Pushing knees out aids knee alignment and hip engagement; sitting back and shifting weight through the midfoot helps with balance and posterior chain activation; looking forward can help keep the neck in a reasonable position, but it doesn’t guarantee the thoracic and lumbar spines stay neutral. So, chest up with a neutral spine is the most direct cue for reducing spinal flexion in the back squat.