Barbell Back Squat
- Main muscle
- Quads
- Also works
- Glutes, Hamstrings, Core
- Difficulty
- Intermediate
- Movement
- Squat · Multi-joint
Equipment
- Barbell
- Squat rack
How to do it
- Set the bar in the rack just below shoulder height, step under it and rest it across your upper back.
- Stand up to lift the bar off the rack, take a few steps back and stand with feet about shoulder-width, toes turned out slightly.
- Breathe in, then bend your knees and push your hips back as if sitting into a chair, keeping your chest up and back straight.
- Push through your whole foot to stand back up.
Beginner tip: Start with an empty bar and add weight once the movement feels smooth.