Barbell back squat
General guidance. This page has not been reviewed by a qualified professional yet.
Barbell back squat. Bend hips and knees to a depth where your whole feet stay supported and your torso stays controlled. Stand back up.
How to do this exercise: Barbell back squatSetup · movement · load
- Set your position
Set rack hooks below shoulder height and safeties just below your planned depth. Rest the bar on upper-back muscles, not your neck. Practise racking with a light bar first.
- Make the movement
Bend hips and knees to a depth where your whole feet stay supported and your torso stays controlled. Stand back up.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Do not let knees collapse inward or heels lift.
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Intermediate
- Sides
- Both sides together
- How load is measured
- Total load
Main muscles
Quadriceps, Glutes
Supporting muscles
Hamstrings, Lower back, Abs
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Set rack hooks below shoulder height and safeties just below your planned depth. Rest the bar on upper-back muscles, not your neck. Practise racking with a light bar first.
- Bend hips and knees to a depth where your whole feet stay supported and your torso stays controlled. Stand back up.
Common mistakes
- Do not let knees collapse inward or heels lift.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.