Intermediate
Barbell back squat
The main strength builder for the lower body.
- Works
- Quads, Glutes, Adductors, Lower back
- Equipment
- Barbell + Squat rack
How to do it
- 1Set the bar in the rack at upper chest height and step under it so it rests on your upper back.
- 2Grip the bar just outside your shoulders, stand up and take two steps back.
- 3Brace your stomach, then sit down and slightly back until your thighs are at least parallel.
- 4Drive up through your mid foot, keeping your chest and the bar moving together.
Coach's tips
- Set the safety bars just below your lowest squat depth.
- Squeeze the bar hard to keep your upper back tight.
Barbell + Squat rack taken? Do this instead
Same muscles, different equipment. Closest match first.