LEGS · COMPOUND
Barbell Back Squat
A loaded squat using a barbell across the upper back and a controlled descent and ascent.
Primary musclesQuads, Glutes
Secondary musclesAdductors, Hamstrings, Core
EquipmentBarbell, Rack
DifficultyIntermediate · Squat
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Set the bar securely on the upper back and establish a stable stance.
- Brace before each repetition and begin the descent by bending the hips and knees.
- Descend to the depth you can control while keeping the whole foot engaged.
- Drive through the floor and return to standing while maintaining your brace.
Tips
- Choose a stance that matches your anatomy and lets your knees track naturally.
- Use a rack and appropriate safety setup for challenging sets.
Common mistakes
- Losing balance onto the toes or heels.
- Collapsing the knees inward.
- Adding load before consistent technique is established.
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