The barbell back squat places the bar across the upper back and has you sit down and stand up with it. It loads the quads, glutes, hamstrings and core together and is the most common heavy lower-body lift, building strength and size through the whole leg when done to a full, controlled depth.
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4
Sets
10
Reps
Barbell
Equipment
10.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Quads, Glutes
➕
Secondary
Core, Back
📋 How To Perform Barbell Back Squat
1
Set the bar across your upper back (not your neck), grip just outside shoulders.
2
Stand with feet shoulder-width, toes slightly turned out.
3
Brace your core, sit back and down, keeping your chest up and knees tracking over your toes.
4
Descend until thighs are at least parallel to the floor.
5
Drive through your heels to stand back up, keeping the bar path vertical over your mid-foot.
💡 Benefits of Barbell Back Squat
Builds leg and hip strength, trains the core to brace under load, and carries over to jumping, running and everyday movements like standing from a chair. It is also one of the most efficient exercises because it works so many muscles at once.
📈 Sets, Reps & Programming
Do 3 to 5 sets of 5 to 10 reps, resting 2 to 3 minutes between hard sets. Warm up with lighter sets, use safety pins in a rack, and add weight only when you can reach the depth with a neutral spine.
⚠️ Common Mistakes to Avoid
Letting the knees cave inward
Folding forward so the hips shoot up first
Cutting depth short on heavy sets
✅ Pro Tips
Brace the core before descending and keep the whole foot planted
Push the knees out in line with the toes and drive up through the mid-foot
🛡️ Safety Notes
Use safety pins or a spotter on heavy sets. If your lower back rounds at the bottom, reduce depth or load and work on hip and ankle mobility.
At least until the thighs are parallel to the floor, as long as the back stays neutral. If depth makes the lower back round, work on mobility and reduce the load.
High bar or low bar squat?
High bar is more quad-focused, while low bar uses the hips and back more. Choose the style that feels natural and allows good form.
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