Barbell Back Squat

Barbell Back Squat is an intermediate compound push using barbell, squat rack. It loads Quadriceps.

Muscles worked

• Primary: Quadriceps
• Secondary: Glutes, Hamstrings, Abs, Back

Setup

• Set the bar on the upper traps, hands just outside the shoulders.
• Unrack, step back, feet shoulder-width, toes slightly out.
• Brace the core and take a big breath.

How to do it

1. Break at the hips and knees together, sitting down between the legs.
2. Descend to at least parallel, knees tracking over the toes.
3. Drive through the whole foot to stand tall.

Coaching cues

• Spread the floor with the feet to keep the knees out.
• Brace 360 degrees around the spine before descending.
• Drive the whole foot through the floor on the way up.

Common mistakes

• Knees caving inward. Cue knees out; reduce load if they still collapse.
• Heels rising. Drive through mid-foot; check ankle mobility.
• Lower back rounding at the bottom. Limit depth to a neutral spine.

Related lifts

• Assault Bike Quadriceps
• Barbell Box Squat Quadriceps
• Barbell Bulgarian Split Squat Quadriceps
• Barbell Front Squat Quadriceps
• Barbell Reverse Lunge Quadriceps
• Barbell Split Squat Quadriceps