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Barbell back squat
StrengthSquatDifficulty ★★★Gym
6 MET
≈ 75 kcal per 10 min at 75 kg
How to do it
- Set the bar just below shoulder height in the rack; grip slightly wider than shoulders.
- Step under, bar across upper traps, brace and unrack with two steps back.
- Feet shoulder-width, toes slightly out. Big breath into your belly.
- Sit down and back, knees tracking over toes, until thighs are at least parallel.
- Drive the floor away, exhale through the sticking point, stand tall.
Coaching cues
- Chest up, elbows down
- Spread the floor with your feet
- Knees follow toes
Common mistakes
- Heels lifting
- Knees caving inward
- Losing the brace at the bottom
Make it easier
- Goblet squat
- Box squat
Make it harder
- Pause squat
- Tempo 3-1-0
Muscles worked
- Quads
- Glutes
- Hamstrings
- Core
- Lower back
Primary: Quads, Glutes · Secondary: Hamstrings, Core, Lower back
Equipment
Barbell