Barbell Back Squat: How-to, Tips & More
The Barbell Back Squat is a intermediate compound exercise for your quads. You do it with barbell and rack. It is a good fit when your goal is both strength and muscle growth.
Besides the quads, it also works your glutes, hamstrings and core, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
Hamstrings
Secondary
Core
Secondary
How to do the Barbell Back Squat
- Set the bar on your upper back and grip it just outside your shoulders.
- Stand with your feet about shoulder width, toes slightly out.
- Brace your core and squat down until your thighs are at least parallel.
- Drive up through your whole foot to stand.
Barbell Back Squat tips
- Keep your knees tracking over your toes.
- Take a big breath and brace before each rep.
Sets and reps
Most lifters do well with 3 to 8 reps per set, and 3 to 8 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Barbell, Rack
Type
Compound
Barbell Back Squat alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Barbell Step Up
Barbell
Frequently asked questions
What muscles does the Barbell Back Squat work?
The Barbell Back Squat mainly works your quads, with help from your glutes, hamstrings and core.
How many sets and reps should I do?
A good starting point is 3 to 8 reps per set, and many lifters get the best results between 3 to 8 reps. Use a weight that leaves one or two reps in reserve.
Is the Barbell Back Squat good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Barbell Back Squat?
You need barbell and rack.
Add Barbell Back Squat to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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