The back squat is often crowned the king of exercises, and for good reason.
It shows up in nearly every performance or rehab program, whether it's a goblet squat, belt squat, barbell squat, or some creative variation in between.
When I came across a recent article detailing the history of the squat, I had to dive in.
How has the back squat evolved over time?
Study: The History and Evolution of the Back Squat in the United States
Research Review of the Squat and Its Evolution
This was a historical review of the squat, detailing the evolution of the exercise through:
- Archival research from books, magazines, and training manuals
- Historical timelines of equipment innovations and sport development
- Sociocultural influences on squat technique and acceptance
The author focused on Europe and the U.S., where most global squat culture has emerged.
The History of the Squat
1800s–1900s: No barbells. Just gymnastics and bodyweight movements. Squats = done on tiptoes.
1890s: Enter Eugen Sandow (aka the original fitness influencer) who adds dumbbells and sells light resistance squats to the masses.
1920s: Milo Steinborn changes the game. He squats 500+ lbs flat-footed with no rack, just brute strength and technique.
1930s–50s: Squat racks arrive. Coaches like Mark Berry popularize 20-rep squat programs (with a gallon of milk a day).
1960s–70s: Powerlifting emerges. So do squat suits, wraps, and heeled shoes. The squat becomes a sport of its own.
Modern Era: From CrossFit to bodybuilding, the back squat adapts to every trend — and we’re still debating depth, stance, and bar position.
The Evolution to Today
Today, the squat isn’t just a movement; it’s a brand.
Walk into any collegiate or pro facility and you’ll find weight rooms that look more like strength palaces: custom racks with team logos, integrated technology, specialty bars, branded bumpers, and even neon lights.
The back squat has become both a performance staple and a marketing centerpiece.
The weight room has become a recruiting tool as much as a training ground, and the squat rack is the centerpiece of it all.
Coach's Takeaway
The evolution of the back squat is a story of constant reinvention.
What began as a bodyweight movement done on tiptoes in 19th-century gymnastics morphed into a barbell-loaded lift thanks to pioneers like Eugen Sandow and Alan Calvert.
Scientific debates (such as Karl Klein’s infamous anti-squat stance) and cultural shifts influenced public opinion, while commercialization introduced machines, programs, and branding into the mix.
Today’s squat is the product of over a century of change, influenced as much by sports science as it is by commerce, culture, and creativity.
I hope this was helpful.
Ramsey
