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Barbell back squat
intermediatebarbellcompound exercise
Muscles worked
Primary: quads, glutes
Secondary: abs, hamstrings
Correct technique
- 1Bar on your upper traps, feet shoulder-width apart, toes slightly out.
- 2Breathe into your belly and brace your core.
- 3Sit down with your hips back and down, knees in line with your toes, at least to parallel.
- 4Push up through your whole feet, chest stays upright.
Breathing: Take a big breath into your belly before descending, hold it, exhale only at the top.
Common mistakes
- ✕Knees cave in.
- ✕Heels lifting.
- ✕Rounded lower back.
Caution if you have pain
If you have pain in your back or knees, choose a gentler variation. In your custom plan we leave it out completely in that case.
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