Squat · Regular
Barbell Back Squat
Squatting with a barbell across the upper back, the main strength lift for the legs.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- quads, glutes; also adductors, hamstrings, lower back, abs
- Kit
- Barbell, Rack
- Dose
- 5 to 8 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Set the bar in a rack at chest height. Step under it so it sits on your upper back, grip just outside your shoulders, stand up and take two steps back.
While you move
- Brace your belly like a punch
- Sit down between your heels
- Knees track over your toes
- Drive up through the whole foot
Avoid
- Knees caving in on the way up
- Heels lifting off the floor
- Leaning far forward so the hips shoot up first
Take care if you have trouble with your knees, your lower back or your hips.