Barbell Squat tutorial
The barbell back squat is the king of lower-body exercises, strengthening the quads, glutes, and hamstrings while the back and core work hard for stability. It builds overall strength and athletic performance and suits intermediate lifters who can already squat well with bodyweight.
How to perform
- Set the bar in a squat rack at about upper-chest height and step under it.
- Rest the bar on your upper back muscles (traps), not your neck, gripping it slightly wider than your shoulders.
- Unrack the bar, take two steps back, and set your feet shoulder-width apart with toes turned slightly out.
- Take a deep breath, brace your core, and descend by pushing your hips back and bending your knees.
- Go down until your thighs are at least parallel to the floor while keeping your back flat.
- Drive through your whole foot to stand up, keeping your knees tracking in line with your toes.
- After the set, carefully walk the bar back into the rack.
Breathing: Take a deep breath and brace before descending, then exhale on the way up or at the top.
Key tips
- Keep your weight over your mid-foot and don't let your heels lift.
- Push your knees out in line with your toes.
- Keep your chest up and your gaze slightly forward.
Common mistakes
- Letting the knees cave inward on the way up.
- Rounding the lower back at the bottom.
- Lifting the heels and shifting weight onto the toes.
Safety: People with knee or back issues should use a spotter or safety bars; the goblet squat or leg press is a safer alternative.
Legs (quads)Primary muscle
BarbellEquipment
IntermediateLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Home workout alternative
Goblet Squat
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