Strength

Barbell Back Squat

by Kaira

The classic strength lift for the legs and the whole body — heavy, simple and easy to measure.

Barbell Back Squat, frame 1 of 2Barbell Back Squat, frame 2 of 2

How to do it

  1. Set the bar in the rack at chest height, step under it and rest it across the upper back, not the neck.
  2. Stand up to lift it off, take two steps back and set the feet about shoulder width.
  3. Sit the hips back and down, knees following the toes and chest up, as deep as the back stays flat.
  4. Drive up through the whole foot to stand tall, then walk the bar back into the rack.
Bodyweight SquatQuads · Beginner · 3 × 15Goblet SquatQuads · Beginner · 3 × 10Leg PressQuads · Beginner · 3 × 12Pistol SquatQuads · Advanced · 3 × 3Wall SitQuads · Beginner · 3 × 30 sDeep Squat HoldQuads, Glutes · Intermediate · 2 × 40 s

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Barbell Back Squat — how to do it, muscles worked · Sport AI