Barbell Back Squat
The king of leg exercises. It trains the quads, glutes and core under the heaviest load you can safely move.
Drag to rotate
3 sets of 6–15 reps, 1–2 min rest, guided
Muscles worked
Also works
- Equipment
- Barbell, Squat rack
- Level
- Intermediate
- Tempo
- Lower 2 s · Lift 1.2 s
How to do the barbell back squat
- 1Set the bar on your upper back, grip it firmly and walk it out of the rack.
- 2Stand with feet about shoulder width, toes turned slightly out.
- 3Brace your core, then sit down and back between your hips.
- 4Descend until your hip crease is at or below your knees, knees tracking over your toes.
- 5Drive up through your whole foot to standing.
When to pick it: Pick it as your main lower-body strength lift, with safety bars set.
Form cues
- Big breath, brace, then descend
- Knees out over the toes
- Chest and hips rise together
Common mistakes
- Knees caving inward
- Heels lifting off the floor
- Hips shooting up first out of the hole
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
