Barbell Back Squat
The primary barbell squat, building total lower-body strength and size.
Equipment: Barbell, Squat rack
How to do it
- 1Set the bar across your upper back, grip it slightly wider than shoulder-width, and step out of the rack with feet shoulder-width apart.
- 2Brace your core and take a big breath into your belly before descending.
- 3Push your hips back and bend your knees to squat down, keeping the bar over your mid-foot.
- 4Drive through your heels and mid-foot to stand back up, letting your chest lead the way up.
Common mistakes
- Letting the knees cave inward instead of tracking over the toes.
- Losing core brace partway through the rep, which can round the lower back.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Barbell Back Squat safe for beginners?
The Barbell Back Squat is tagged intermediate, meaning it generally works best once you already have some legs training experience. If you're new to training, the Goblet Squat builds the same kind of movement with less demand, which makes it a reasonable place to start.
See the Goblet SquatWhat muscles does the Barbell Back Squat work?
The primary mover is your quads. As a legs movement, it also involves your glutes and hamstrings.
What can I substitute if I don't have a barbell or a squat rack for the Barbell Back Squat?
The Dumbbell Front Rack Squat trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a barbell or a squat rack available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Dumbbell Front Rack SquatRelated exercises
Learn more
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