Back Squat
The back squat is a barbell compound exercise that primarily targets the quadriceps, with significant engagement of the glutes, hamstrings, and lower back. It is one of the fundamental lower body strength movements used to build overall leg mass and functional strength.
How to do it
- Position a barbell on your upper traps and step back from the rack with feet shoulder-width apart.
- Brace your core, keep your chest up, and begin lowering your hips by bending your knees.
- Descend until your thighs are parallel to or just below the floor, keeping your knees in line with your toes.
- Drive through your heels to press the floor away and return to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Rest the bar securely across your upper back muscles.
- Keep your chest proud and upper back tight.
- Push your hips back as if sitting down into a chair.
- Drive your knees outward in line with your toes.
- Push the floor away through your whole foot to stand.
Breathing: Inhale deeply and brace your core before you begin descending, then exhale steadily as you push back up to the starting position.
Common mistakes
- Letting the knees cave inward, which places unnecessary stress on the knee joints.
- Rounding the lower back, which increases injury risk when lifting heavier loads.
- Looking straight up instead of keeping a neutral neck aligned with your spine.
- Lifting the heels off the ground, which shifts balance forward and reduces power.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 75 s
Lose weight
3 sets × 10–12 reps, rest 60 s
Build muscle
3–4 sets × 6–8 reps, rest 90 s
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel sharp pain in your lower back or knees, stop immediately and ease off the movement.
- If you are recovering from a lower-body injury, check with a healthcare professional before adding loaded barbell movements.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should the barbell rest on my back?
Position the bar across your upper traps, just below the bony bump at the base of your neck, rather than directly on your neck vertebrae.
How deep should I squat?
Aim to lower until your thighs are roughly parallel to the floor, or as deep as you can go while keeping your spine neutral.
What should I do if my lower back hurts?
Lower back discomfort usually means your core is losing tension or your torso is leaning too far forward. Reduce the weight and focus on keeping your chest up.
How often can I do back squats?
2 to 3 times per week with at least one rest day between sessions is plenty for most beginners to recover and build strength.