The back
squats trains almost every muscle in the body from the neck to the toe and once you mastered the Back Squat technique, you will be able to lift heavier and heavier loads, which will help to improve the ability of your nervous system to recruit the muscle fibers of your lower body, which will enhance your sport performance.
For reference: I like to have first a 20 minutes cardio
training, then work on hamstring, quadriceps, glutes and lower back specific exercices before doing 4 sets of 10 goblet
squats (I first started using 16, then 20 and now 2 * 12) and trying to go down slowly and
almost (
almost) jumping each rep (And I try to fire up the glutes each time, it does feel like I'm pushing the ground down).