Barbell back squat
The barbell back squat is a fundamental compound lower-body exercise that targets the quadriceps, glutes, and hamstrings to build raw strength, power, and muscle mass.
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- Set the barbell on a squat rack at mid-chest height, step under the bar to rest it across your upper trapezius muscles, and grip the bar firmly with hands slightly wider than shoulder-width.
- Unrack the bar by extending your legs, take two controlled steps backward, and position your feet slightly wider than shoulder-width apart with toes angled slightly outward.
- Inhale deeply, brace your core, and initiate the descent by breaking at your hips and bending your knees simultaneously.
- Lower your hips until your thighs are at least parallel to the floor, keeping your chest up and ensuring your knees track in line with your toes.
- Drive forcefully through your mid-foot to return to the standing position, keeping your spine neutral and exhaling as you complete the ascent.
Muscles worked
QuadricepsGlutesHamstringsErector Spinae
Form tips
- Maintain a rigid, braced core throughout the entire movement to stabilize your spine and prevent forward torso collapse.
- Actively push your knees outward during both the descent and ascent to prevent them from caving inward.
- Keep your heels firmly planted on the floor to maximize power transfer and maintain balance.
Common mistakes
- Allowing the knees to cave inward (valgus collapse) during the ascent, which puts high stress on the knee ligaments.
- Rounding the lower back at the bottom of the squat, commonly referred to as a butt wink.
- Heels lifting off the ground, which shifts the load excessively onto the knees and toes.
FAQ
How deep should I squat?
You should aim to lower your hips until your thighs are at least parallel to the floor. Only squat deeper if you can maintain a neutral spine and proper knee alignment.
How many sets and reps should I perform?
For general strength, perform 3 to 5 sets of 3 to 6 repetitions. For muscle growth, perform 3 to 4 sets of 8 to 12 repetitions with a moderate weight.
What is the difference between high-bar and low-bar back squats?
High-bar squats place the bar on top of the trapezius muscles, promoting a more upright torso and targeting the quadriceps. Low-bar squats place the bar across the posterior deltoids, leaning the torso further forward to recruit more glutes and hamstrings.
