Quads · Barbell · Intermediate
How to do Barbell Back Squat
The barbell full squat is a compound lower body exercise that targets the glutes and also works the quadriceps, hamstrings, calves, and core. It involves squatting down with a barbell placed across the upper back, requiring strength, balance, and proper technique.
- Also works
- Hamstrings, Calves and Core
- Equipment
- Barbell
- Level
- Intermediate
- Category
- Legs
How to do Barbell Back Squat, step by step
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Hold the barbell across your upper back, resting it on your traps or rear delts.
- Engage your core and keep your chest up as you begin to lower your body down.
- Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
- Lower yourself until your thighs are parallel to the ground or slightly below.
- Keep your knees in line with your toes and your weight in your heels.
- Drive through your heels to stand back up, extending your hips and knees.
- Repeat for the desired number of repetitions.
Station taken, or training at home? Alternatives to Barbell Back Squat →
Muscles worked
Barbell Back Squat works your quads and glutes as the main movers, with help from your hamstrings, calves and core.
Track Barbell Back Squat in SPLYT
Barbell Back Squat is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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