The back squat is essential for rugby power and lower body strength. Begin with feet hip-width apart and the bar resting on your upper back. Keep your chest up and core tight. Squat down slowly over one to two seconds, pushing knees slightly out in line with toes, aiming for thighs parallel to the ground (90 degrees). From the bottom, push through your heels to stand tall, maintaining chest lift and avoiding forward torso lean. Focus on controlled movement, strong core, and powerful leg drive. The back squat builds scrummaging power, acceleration, and overall lower body strength, emphasizing quality overload.