Legs · Barbell
Barbell Back Squat
The barbell back squat is a foundational compound exercise designed to build strength and mass in the quadriceps, glutes, and hamstrings while demanding core stability. It suits lifters of almost any experience level and is best placed at the beginning of a lower-body session when energy is highest.
- Equipment
- Barbell
- Type
- Strength
- Animation
- Men and women
How to do it
- Stand with your feet shoulder-width apart, and place a barbell across your upper back, gripping the bar comfortably with your hands wider than shoulder-width.
- Keep your back straight, chest up, and eyes looking forward.
- Inhale and brace your core. Begin to lower your body by bending your knees and pushing your hips back, as if sitting in a chair.
- Descend until your thighs are parallel to the floor, ensuring your knees don’t go over your toes.
- Exhale as you drive through your heels to return to the starting position, extending your hips and knees.
Common mistakes
- Allowing your knees to cave inward during the ascent places excessive stress on the knee joints.
- Rounding the lower back at the bottom of the squat severely increases strain on the lumbar spine.
- Letting your heels lift off the floor shifts the load forward onto your toes and destabilizes your base.
- Cutting your depth too high limits glute activation and prevents a full range of motion.
Tips
- Brace your core with a deep belly breath before descending to keep your torso rigid throughout the lift.
- Ensure your knees track in the same direction as your toes through the entire movement.
- Pull the barbell down firmly across your upper back by retracting your shoulder blades to create a solid shelf.
Sets and reps
For building pure strength, perform 3 to 5 sets of 3 to 6 reps with 2 to 3 minutes of rest; for muscle growth, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is the barbell back squat safe for your lower back?
It safely strengthens the posterior chain when performed with a neutral spine and proper bracing; if you experience pain, stop the exercise and consult a specialist.
What can replace the back squat if you lack mobility or equipment?
The front squat, dumbbell goblet squat, and leg press machine are the most effective alternatives.
