At a glance
| Equipment | Barbell |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Squat |
| Primary muscle | Quads |
| Also works | Glutes, Adductors, Lower Back |
The movement, step by step.
- Set the rack hooks just below shoulder height and safeties below your intended depth. Rest the bar securely across your upper back, not your neck.
- Stand to unrack, take a small step back, and place feet in a comfortable stance with toes turned slightly out.
- Brace, then bend hips and knees together. Descend as far as you can while maintaining whole-foot pressure and control.
- Drive through the floor to stand, allowing hips and shoulders to rise together. Walk forward until the bar contacts both uprights before lowering into the hooks.
Technique cues
- Let knees follow the direction of your toes.
- Keep the bar balanced over the midfoot.
- Use a depth you can repeat without collapsing.
Common mistakes
- Letting the heels lift or knees collapse inward uncontrollably.
- Using a depth or load that causes a sudden loss of trunk position.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Barbell Back Squat — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Barbell - Back Squat, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.