LegsIntermediateBarbell

Barbell Back Squat

The barbell back squat is the king of lower-body exercises. It targets the quadriceps, hamstrings, and glutes while engaging the core for stability. This compound movement is essential for building lower-body strength and mass.

Primary Muscle

Legs

Secondary Muscles

CoreGlutes

Step-by-Step Instructions

  1. 1

    Set the barbell on a squat rack at shoulder height.

  2. 2

    Step under the bar and position it across your upper traps.

  3. 3

    Grip the bar wider than shoulder-width and unrack it.

  4. 4

    Step back and set your feet shoulder-width apart, toes slightly out.

  5. 5

    Take a deep breath, brace your core, and begin lowering by pushing hips back.

  6. 6

    Descend until your thighs are at least parallel to the floor.

  7. 7

    Drive through your heels to stand back up to the starting position.

  8. 8

    Exhale at the top and repeat for the prescribed reps.

Common Mistakes

  • ✗Letting knees cave inward during the descent.
  • ✗Rising on the toes instead of driving through the heels.
  • ✗Rounding the lower back at the bottom of the squat.
  • ✗Not reaching adequate depth (parallel or below).

Safety Tips

  • ✓Always use a squat rack with safety pins.
  • ✓Start with lighter weights to master form.
  • ✓Use a spotter for heavy sets.
  • ✓Wear flat, stable shoes for better balance.
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