Barbell Back Squat

How to Perform the Barbell Back Squat

1. Set the bar in a squat rack at roughly upper chest height. Step under the bar and position it across your upper traps.
2. Grip the bar with hands wider than shoulder-width and squeeze your shoulder blades together.
3. Unrack the bar and take two steps back. Set your feet shoulder-width apart with toes slightly turned out.
4. Brace your core by taking a deep breath and tightening your abs as if bracing for a punch.
5. Initiate the squat by pushing your hips back and bending your knees simultaneously.
6. Descend until your hip crease is below your knee (parallel or below), keeping your chest up and knees tracking over your toes.
7. Drive through your full foot to stand back up, exhaling as you pass the sticking point.
8. Lock out your hips and knees at the top and repeat.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Builds functional lower body strength for sports and daily life
• ✓Stimulates more overall muscle growth than any other exercise
• ✓Increases testosterone and growth hormone release
• ✓Strengthens the core, back, and stabiliser muscles

Pro Tips

• ●Use squat shoes with a raised heel if you have limited ankle mobility.
• ●Film your sets from the side to check depth and bar path.
• ●Always use safety bars or a spotter when training near your max.

Variations

Recommended Sets & Reps

Training Guides

Articles featuring the barbell back squat in workout programs and training advice.