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StrengthIntermediate
Barbell Back Squat
The barbell back squat is a fundamental compound exercise that targets the lower body while building overall strength and power. It's one of the most effective exercises for developing leg strength and muscle mass.
Check my form live- Sets
- 3-5
- Reps
- 5-8
- Rest
- 2-3 min
Technique
How to do it
- 1
Set the bar in the rack at about armpit height, with safety bars just below your lowest squat position
- 2
Step under the bar and rest it across your upper back (on the traps, not the neck), feet about shoulder-width apart
- 3
Grip the bar with hands slightly wider than shoulders
- 4
Unrack the bar and take 2-3 steps back
- 5
Initiate the movement by pushing hips back and bending knees
- 6
Descend until thighs are parallel to the ground
- 7
Drive through your whole foot to stand back up
- 8
Maintain neutral spine throughout the movement
Coaching cues
- Keep your chest up and core engaged
- Drive your knees out in line with your toes
- Avoid letting knees cave inward
- Maintain a neutral head position
- Control the descent and explosive ascent
Common mistakes
- Rounding the lower back
- Knees caving inward
- Heels lifting off the ground
- Not reaching adequate depth
- Using too much weight too soon