Exercise library
Barbell Back Squat
Quads · Squat
Generic squat demo. Follow the steps below for this exact exercise.
SquatCompound
The main barbell leg lift, with the bar across your upper back.
- Difficulty
- Moderate
- Tracking
- Measured in reps
Muscles worked
QuadsGlutesCoreHamstrings
Equipment
Barbell
How to do it
- Set the bar across your upper back, grip it firmly and step out with your feet slightly wider than your hips.
- Take a big breath, brace your core and keep your chest up.
- Push your hips back and bend your knees to squat until your thighs are at least parallel to the floor.
- Drive through your whole foot to stand up, keeping the bar over the middle of your feet.
Coaching cues
- Squat inside a rack with the safety bars set just below your bottom position.
- Keep your knees tracking over your toes and your heels flat throughout.