Barbell Back Squat
The barbell back squat is the foundational lower body compound exercise targeting the quadriceps. With a barbell on the upper back, it trains the entire leg and builds functional strength, muscle mass, and athletic power.
How to do it
- Position a barbell on your upper traps and step back from the rack with feet shoulder-width apart.
- Point your toes slightly outward and keep your chest up and core braced.
- Descend by bending your knees and pushing your hips back until your thighs are parallel to the floor.
- Drive through your heels to extend your knees and hips and return to the standing position.
- Repeat for the desired number of repetitions.
Form cues
- Position the bar securely across your upper traps.
- Keep your chest proud and core braced tight.
- Push your hips back as you bend your knees.
- Drive evenly through your whole foot to stand back up.
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 your knees cave inward, which places unnecessary stress on the joint.
- Looking straight up or down, which strains the neck and compromises spinal alignment.
- Rushing the descent, which makes it harder to control the weight at the bottom.
Muscles worked
Primary: quads. Secondary: glutes, upper legs, lower back.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 75 s
Lose weight
3–4 sets × 10–12 reps, rest 60 s
Build muscle
3–5 sets × 6–8 reps, rest 90–120 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp lower back or knee discomfort, stop the movement and choose a gentler option.
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?
The bar should rest across your upper traps, just below the bony bump at the base of your neck, not directly on your neck bones.
How deep should I squat?
Aim to lower your hips until your thighs are roughly parallel to the floor, provided you can maintain a neutral spine.
What if I feel this more in my lower back than my legs?
This usually happens if your chest drops forward or your hips rise faster than your shoulders. Lighten the weight and focus on keeping an upright torso.