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
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.
Watch how to perform it
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