Quadriceps · GlutesIntermediate
Barbell Back Squat
How to do it
- 1
Set the bar on your upper back (not your neck) and step out of the rack.
- 2
Stand with feet about shoulder-width, toes slightly out, and brace your core.
- 3
Sit down and back, knees tracking over the toes, until your thighs are at least parallel if mobility allows.
- 4
Drive through the whole foot to stand up, keeping your chest up.
Common mistakes
- Knees caving inward on the way up.
- Heels lifting off the floor.
- Rounding the lower back at the bottom.
Tips
- Take a deep breath and brace before each rep.
- Squat inside a rack with safety pins set just below your bottom position.
Alternatives
More quadriceps exercises
Workout plans
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