Barbell Back Squat
Auto DetectedBarbell-loaded squat that targets quads, glutes, and hamstrings to build lower body strength and power; a foundational compound exercise for overall athletic performance.
About Exercise
Equipment
Barbell, Squat Rack, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Lower Back, Adductors, Abs
Popularity Score
10
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
6/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
5/10Erector Spinae
Adductors
4/10Adductor Magnus
Abs
4/10Transverse Abdominis
Programming
Typical Rep Range
5-12 reps
Rest Between Sets
120-180 seconds
How to Perform
Position the barbell in a squat rack at shoulder height. Step under the bar, place it across your upper traps, grip outside shoulders, and unrack by straightening your legs.
- Brace your core and push hips back while bending knees to descend.
- Lower until thighs are parallel to the floor or hip crease below knees.
- Push knees out in line with toes throughout descent.
- Drive through midfoot to extend hips and knees simultaneously.
- Squeeze glutes at the top without arching lower back.
- Walk forward to rerack the bar after reps.
Coaching Tips
Form Cues
- Chest up
- Knees track toes
- Push through heels
- Brace core tight
- Neutral spine always
Breathing
Inhale deeply to brace core before descending; exhale forcefully during ascent.
Tempo
3-1-1
Range of Motion
Descend until hip crease is at or below knee height with neutral spine; ascend to full hip and knee extension.
Safety
Safety Notes
- Use safety pins set below squat depth
- Start with light weights to master form
- Avoid if acute knee or lower back injury
- Ensure even plate loading
- Inspect rack and bar before use
Spotting
Use power rack safeties; spotter optional for heavy sets, positioned behind to assist on failed reps.
Common Mistakes
- Rounding lower back
- Knees caving inward
- Heels lifting off floor
- Incomplete depth
- Overarching at top
When to Avoid
- Acute lower back pain
- Severe knee instability
- Recent hip surgery
Flexibility Needed
- Ankle dorsiflexion for depth
- Hip flexion beyond 90 degrees
- Thoracic extension
Build Up First
- Mastery of bodyweight squat
- Core bracing technique
- Upper back strength for bar support
Also known as
Back Squat
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