Exercise library
Barbell Back Squat
The barbell back squat is a foundational lower-body lift that builds strength and size in the quads, glutes and whole posterior chain.
BarbellLegsIntermediate
- Equipment
- Barbell
- Focus
- Legs
- Level
- Intermediate
- Suggested sets
- 3–5 sets of 5–8 reps.
- Muscles worked
- QuadsGlutesHamstringsLower backAbs
How to do it
- 1Set the bar on your upper back, just below the neck, and grip it firmly with your hands outside your shoulders.
- 2Step back out of the rack and stand with your feet about shoulder-width apart, toes slightly out.
- 3Brace your core and keep your chest up as you push your hips back and bend your knees.
- 4Lower until your thighs are at least parallel to the floor, keeping your heels down.
- 5Drive through your whole foot to stand back up, then repeat.
Tips & tricks
- Track your knees in line with your toes throughout the movement.
- Take a big breath and brace your core before each rep for a stable spine.
- Use safety bars set just below your bottom position when squatting heavy.
Common mistakes
- Letting your knees cave inward as you stand up.
- Rounding your lower back at the bottom of the squat.
- Coming up onto your toes instead of keeping your heels planted.
