Barbell Back Squat

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Intermediate

A foundational compound lift performed with a barbell resting on the upper back (traps), targeting the glutes, quads, and core for overall strength and hypertrophy.

About Exercise

Equipment

Barbell, Squat Rack, Plates

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Quads, Glutes

Secondary Muscles

Adductors, Abs

Popularity Score

Goals

Strength

Hypertrophy

Power

Training Style

Powerlifting

Bodybuilding

Setup Requirements

Requires Rack

Yes

Requires Bench

Requires Spotter

Yes

Space Needed

Medium

Noise Level

Moderate

Muscle Breakdown

View Muscle Map

Quads

10/10

Rectus Femoris, Vastus Lateralis, Vastus Medialis

Glutes

8.5/10

Glute Max

Lower Back

6/10

Erector Spinae

Adductors

4.5/10

Adductor Magnus

Abs

3/10

Rectus Abdominis, Transverse Abdominis

Programming

Typical Rep Range

5-12 reps

Rest Between Sets

90-240 seconds • Use longer rest for heavy strength sets.

How to Perform

Set the barbell in a rack at chest height. Position the bar across the upper traps (High Bar position), grip slightly wider than shoulder-width, and brace the core before un-racking.

Un-rack the bar and take 1-2 steps back, setting feet shoulder-width apart, toes slightly pointed out.
Initiate the descent by simultaneously bending the knees and hips, keeping the chest up and back straight.
Squat down until the thighs are parallel to the floor or slightly below, maintaining torso rigidity.
Drive through the whole foot, powerfully extending the hips and knees to return to the starting position.

Coaching Tips

Form Cues

Chest tall
Knees track over toes
Drive your feet through the floor
Brace your core tight
Maintain neutral spine

Breathing

Inhale and brace the core tightly before descending; exhale forcefully as you drive up through the sticking point.

Tempo

3-0-1

Range of Motion

Lower the hips until the crease of the hip is below the top of the knee (thighs at least parallel to the ground).

Safety

Safety Notes

Always use safety bars or a spotter when performing heavy sets.
Maintain core tension throughout the lift to protect the spine.
Ensure the bar placement is secure and comfortable on the upper traps.

Spotting

Spotting is recommended. The spotter stands directly behind the lifter and places hands near the torso, ready to assist upward on the concentric phase.