How to do the Barbell Back Squat
Primary: Quads, Glutes · also works Hamstrings, Adductors, Core, Lower Back. Also called: barbell squat, high bar squat, low bar squat.
Step by step
- 1
Set the bar on a rack just below shoulder height and position it across your upper traps.
- 2
Grip the bar, unrack it, and step back with feet shoulder-width apart.
- 3
Take a big breath, brace your core, and squat down by bending hips and knees together.
- 4
Descend until your thighs are at least parallel to the floor while keeping your chest up.
- 5
Drive through your whole foot to stand back up and exhale at the top.
Coaching cues
- Brace like you are about to be punched
- Spread the floor with your feet
- Keep the bar over mid-foot
Common mistakes
- Knees collapsing inward
- Hips shooting up faster than the chest
- Not using safety bars in the rack
Sets, reps and where it fits
Muscle
3–4 × 5–10
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Barbell Back Squat alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Barbell Back Squat work?
Primary: Quads, Glutes. Secondary: Quads, Glutes, Hamstrings, Adductors, Core, Lower Back
How many sets and reps of Barbell Back Squat should I do?
For muscle: 3–4 sets of 5–10 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Barbell Back Squat?
Same movement pattern, different equipment: Goblet Squat, Leg Press, Barbell Front Squat, Bodyweight Squat, Smith Machine Squat, Box Squat.
Is the Barbell Back Squat good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.