Barbell Back Squat
The foundational barbell squat with the bar on the upper back. Builds lower-body strength and size, mainly in the quadriceps and glutes.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Adductors
- Hamstrings
- Lower Back (Erector Spinae)
- Transverse Abdominis
- Sets
- 3–5
- Reps
- 5–10
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Bar racked at mid-chest height in a squat rack with safeties set just below your bottom position. Step under, rest the bar on your upper traps, grip it just outside shoulder width, unrack and step back with feet about shoulder-width apart, toes turned slightly out.
Take a deep breath into your belly and brace your core.
Break at the hips and knees together and sit down between your heels, keeping the bar over mid-foot.
Let your knees track in line with your toes and descend until your hip crease is at or just below knee height, or as deep as you can keep a neutral spine.
Drive through the whole foot to stand up, keeping your chest and hips rising at the same rate.
Lock out at the top, reset your breath and repeat.
Breathing: Inhale and brace before each descent, hold through the bottom and exhale near the top.
Coaching tips
Spread the floor with your feet
Chest up, bar over mid-foot
Knees follow your toes
Common mistakes
Knees caving inward on the way up
Heels lifting off the floor
Hips shooting up faster than the chest
Losing the brace and rounding the lower back at the bottom
Safety notes
Always squat inside a rack with safety arms set just below your lowest depth.
Reduce the load if you cannot keep a neutral spine at depth.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.