How to do Barbell Back Squat

Barbell Back Squat is a compound exercise targeting the legs: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: glutes, core, calves. Equipment: barbell. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Set the bar across your upper back (on your traps) and grip it shoulder-width apart.
2. Set your feet shoulder-width apart with your toes turned slightly out.
3. Keeping your chest open and your back flat, lower your hips back and down.
4. Descend until your thighs are parallel to the floor, with your knees tracking over your toes.
5. Drive up as if pushing through your heels and return to the start.

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Bodyweight Squat, Wall Sit
• Same muscle, different equipment: Goblet Squat, Leg Press, Hack Squat

More legs exercises

• Front SquatÖn Squat
• Goblet SquatGoblet Squat
• Leg PressLeg Press
• Hack SquatHack Squat (Makine)
• Bulgarian Split SquatBulgar Split Squat
• Walking LungeYürüyen Lunge