Barbell Back Squat

The Barbell Back Squat is a fundamental compound exercise that targets the quadriceps, glutes, and entire lower body while engaging the core for stability. It's considered one of the most effective exercises for building lower body strength and muscle mass.

rectus femorisvastus lateralisvastus medialisgluteus maximusbiceps femorissemitendinosuserector spinaetransverse abdominis

Category: strength
Level: intermediate
Force: push
Mechanic: compound
Equipment: barbell

Instructions

Position the barbell on your upper trapezius muscles and step back from the rack with feet shoulder-width apart.
Keep your chest up, shoulders back, and maintain a neutral spine throughout the movement.
Initiate the squat by pushing your hips back and bending at the knees simultaneously.
Descend until your hip crease is just below your knee caps while keeping your knees tracking over your toes.
Drive through your heels and push the floor away to return to the starting position.
Fully extend your hips and knees at the top before beginning the next repetition.

Tips

Keep your knees tracking in line with your toes
Maintain three points of contact with your feet throughout
Drive your knees out during both the descent and ascent
Keep your core braced throughout the entire movement

Common mistakes

Allowing knees to cave inward during the squat
Not reaching adequate depth with hips below knees
Shifting weight to the toes instead of keeping it balanced

Safety

Always use a squat rack with safety bars set just below your lowest squat position. Start with bodyweight or empty barbell to master form. Avoid if you have knee or lower back injuries without proper guidance.

Variations

Front Squat
Goblet Squat
Box Squat
Overhead Squat
Bulgarian Split Squat