Barbell Back Squat
Learn the proper form for the Barbell Back Squat, a foundational exercise for building lower body strength and muscle. Perfect for all fitness levels.
Also known as: Back Squat, Squat
- Primary
- Quadriceps
- Equipment
- Barbell, Squat Rack
- Difficulty
- intermediate
- Mechanic
- compound
Setup
- Set the barbell in a squat rack to a height just below your shoulders.
- Load the desired weight onto the bar and secure with clips.
- Position yourself under the bar, allowing it to rest across your upper back (traps), not on your neck.
- Grip the bar slightly wider than shoulder-width apart, ensuring it's stable.
How to perform the Barbell Back Squat
- Unrack the bar by extending your legs and stepping back from the rack.
- Stand with your feet shoulder-width apart, toes pointing slightly out (10-30 degrees).
- Initiate the squat by pushing your hips back and bending your knees simultaneously.
- Descend until your thighs are at least parallel to the floor, or slightly below.
- Keep your chest up and back straight throughout the movement.
- Drive through your heels and mid-foot to stand back up, extending your hips and knees.
- Return to the starting upright position, fully extending your hips and knees.
Trainer form cues
- Keep your chest up and shoulders back.
- Brace your core tightly throughout the movement.
- Push your knees out, tracking over your toes.
- Descend to at least parallel or deeper if comfortable.
- Drive through the heels and mid-foot to ascend.
- Maintain a neutral spine; avoid rounding your back.
Common mistakes
- Rounding the back: Focus on keeping your chest up and core tight.
- Knees caving in: Actively push your knees out throughout the descent.
- Not squatting deep enough: Work on ankle mobility and hip flexibility.
- Leading with the knees: Initiate by pushing your hips back first.
- Lifting heels off the ground: Ensure weight is distributed through the mid-foot and heel.
- Bar not positioned correctly: Bar rests on upper back/traps, not neck bone.
Muscles worked
Primary: Quadriceps
Secondary: Glutes, Hamstrings, Erector Spinae, Adductors
Recommended rep ranges
| Strength | 3-6 |
|---|---|
| Hypertrophy | 8-12 |
| Endurance | 15-20 |
Breathing and tempo
Breathing: Inhale deeply as you descend (eccentric phase), hold your breath to brace, and exhale powerfully as you ascend (concentric phase) at the top of the movement.
Tempo: 2-1-2-0 (2 seconds down, 1 second pause, 2 seconds up, 0 second pause)
Barbell Back Squat FAQs
What is the best foot placement for barbell squats?
Start with feet shoulder-width apart, toes pointing slightly outwards (10-30 degrees). Adjust based on comfort and mobility, finding a stance that allows you to squat deep without discomfort.
Where should the barbell rest on my back?
The barbell should rest on your upper back (trapezius muscles), just below your neck. It should feel secure and comfortable, not directly on your cervical spine.
How deep should I squat?
Aim to squat until your thighs are at least parallel to the floor. If your mobility allows, squatting deeper (below parallel) can further engage the glutes, as long as you maintain good form and a neutral spine.