Barbell Back Squat
How to do it step by step, and the muscles it works.
- Body part
- Legs
- Equipment
- Barbell
- Type
- Compound
Position 1 of 2
Position 2 of 2
How to do it
- Set the bar across your upper back, not your neck, and grip it just outside your shoulders.
- Lift it off the rack, step back, and set your feet about shoulder-width apart with your toes turned slightly out.
- Take a big breath, brace your core, and squat down as deep as you can while keeping a neutral back.
- Keep your knees tracking over your toes and drive up through your whole foot to stand tall.
Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.
Muscles worked
- QuadsMain
- GlutesMain
- AdductorsHelping
- Lower backHelping
- HamstringsHelping
- AbsHelping
Also known as
Back Squat · Back Squat (Barbell) · Barbell Squat · Squat · High Bar Back Squat