Barbell Back Squat
The barbell back squat lowers and lifts a bar across your upper back, a key strength exercise for the quads and glutes that also works the whole trunk.
How it moves
Bar across your upper back, not your neckQuads, glutes and back working. A simplified figure, not a full form check.
- Main muscle
- Quads
- Also works
- Lower back,Glutes,Hamstrings,Inner thighs
- Equipment
- Barbell
- Level
- Intermediate
- Where to start
- 3 to 5 sets of 5 to 10 reps
Written by WellPath FusionLast updated · Published
- Set the rack. Set the bar at about mid-chest height and the safety arms just below your lowest squat depth.
- Get under the bar. Rest the bar across your upper back, not your neck, hands gripping it outside your shoulders.
- Unrack. Stand up to lift it off, then take two or three steps back. Feet shoulder-width, toes out slightly.
- Squat. Brace your stomach, then bend your hips and knees to lower until your thighs are about level with the floor.
- Drive up. Push through your feet to stand, keeping your chest up, then walk the bar back into the rack.
What are the most common mistakes?
- Squatting without safety arms. Always set them so you can fail a rep safely.
- Bar on the neck. Rest it on the muscle of your upper back.
- Knees caving in or heels lifting. Lower the weight until you can keep good form.
How can you make it easier or harder?
Make it harder
Add a pause at the bottom of each rep.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
Editorial content for general information only, not a substitute for professional medical advice. Read more about how we source and review our content.
All Quads exercises