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IntermediateLegsBarbellCompound

Barbell Back Squat

A foundational compound movement that targets the quads, glutes, and hamstrings. The barbell back squat is excellent for building lower body strength and muscle mass.

Video DemonstrationRoyalty-free via Pexels
Barbell Back Squat demonstration

Visual demonstration — Barbell Back Squat

Muscles Worked

Quadriceps (Primary)GlutesHamstrings

Step-by-Step Instructions

  1. 1Set a barbell at upper chest height on a squat rack.
  2. 2Step under the bar, position it across your upper back, and grasp the bar with both hands.
  3. 3Unrack the bar, step back, and stand with feet shoulder-width apart.
  4. 4Lower your hips back and down until your thighs are parallel to the floor, then drive through your heels to return to standing.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Keep your chest up and core engaged throughout.
  • Push your knees out to track over your toes.
  • Maintain a neutral spine during the squat.

Common Mistakes to Avoid

  • Allowing knees to cave inward.
  • Rounding the lower back.
  • Heels lifting off the floor.

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